Warm Up

10 minutes on your own

Main Set (2800 yards)

  • 2 x 350 or 400 on 5:00
  • 2 x 300 on 4:00
  • 2 x 225 pull on 3:30
  • 2 x 175 stroke on 3:00
  • 2 x 100 kick on 2:30
  • 2 x 100 IM on 2:00
  • 2 x 75 back or free on 1:30
  • 2 x 50 breast on 1:00
  • 2 x 25 choice on :30

Cool Down (200 yards)

Total: 3600

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