WARM UP (1250 yards)

  • 200 SKPS
  • Three Rounds
    • 1 x 50 Tarzan
    • 8 x press-outs
    • 1 x 100 build by 25s

MAIN SET (1900 – 2300 yards)

  • Distance Ladder – :15s rest per 100 yards
  • Try to match your times on the way down the ladder to the times you got going up the ladder
    • 1 x 100
    • 1 x 200
    • 1 x 300
    • 1 x 400
    • 1 x 300
    • 1 x 200
    • 1 x 100
  • 3 x 100 choice kick on 2:45/3:00/3:20
  • Bonus: 300/400 IM broken at each 25 – wait until the last person in the lane touches

COOL DOWN (250 yards)

  • 1 x 100 backstroke
  • 1 x 100 breaststroke or double arm backstroke
  • 1 x 50 easy free

Total Yards: 3400 – 3800

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