WARM UP (1000 yards)

  • 1 x 200 swim
  • 1 x 200 kick
  • 1 x 200 pull
  • 8 x 50 on 1:10 – 25 drill + 25 swim

MAIN SET (2000 yards)

  • 1 x 400 w/ 1:00 rest
  • 2 x 300 on 5:15
  • 3 x 200 on 3:30
  • 4 x 100 on 1:50

COOL DOWN (300 yards)

  • 1 x 100 EZ choice
  • 3 x 50 kick :20s rest
  • 1 x 50 EZ pull

Total Yards: 3300

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