May The Force Be With You

WARM-UP (1600 yds)

• 1 x 300 choice
• 4 x 50 breaststroke kick on 1:00
• 8 x 75 on 1:20
  25 back + 25 breast+ 25 free
• 1 x 500 as follows: 25 moderately fast (MF) + 25 EZ, 50 MF + 50 EZ
  75 MF + 75 EZ + 50 MF + 50 EZ + 25 MF + 25 EZ

MAIN SET (1900 yds)

• Power Set
  2 x (4 x 200 w/ :30s rest & 2:00 in between rounds)
  #1: Pull w/ paddles
  #2: Swim w/ fins
  #3: Swim w/ fins and paddles
  #4: Swim w/ no equipment (Goal Time for Kevin 2:24)
• Sprint Set
  12 x 25 choice on 1:20

Cool Down (300 yards)

• 1 x 300 EZ on your back

Total Yards: 3800