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

Total Yards: 3300

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