Focus: Sprint
WARM UP (900 yards)
Three Rounds
- 150 = 75 free + 75 back (Round 1 & 3: Swim, Round 2: Pull)
- 50 = 25 fly + 25 breast (Round 1 & 3: Swim, Round 2: Pull)
- 100 IM kick
MAIN SET (2200 yards)
- 8 x 75 on 1:15 descend
- 1 x 200 for time (see me for your time to beat)
- 1 x 300 pull recovery
- 20 x 25 free on :30
- 1 x 300 pull recovery
- 12 x 25 choice stroke on :35
COOL DOWN (200 yards)
1 x 100 feet first scull on back
1 x 100 breaststroke
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