WARM-UP (1400 yds, 27 minutes)
Two Rounds – First round interval on the left, second round on the right
- 1 x 200 choice on 3:30/3:20
- 2 x 50 Tombstone kick on 1:30/1:20
- 4 x 75 pull on 1:20/1:15
- 4 x 25 on :30/:30 power push offs – ½ length fast underwater, then EZ
MAIN SET (1900 yds, 32 minutes)
Keep the clock going. No extra breaks.
- 1 x 100 on 1:40 Hold these times:
- 1 x 100 on 2:00 Jack: 1:22
- 2 x 100 on 1:40 John: 1:26
- 1 x 100 on 2:00 Maggie: 1:27
- 3 x 100 on 1:40 Megan: 1:28
- 1 x 100 on 2:00
- 4 x 100 on 1:40
- 1 x 100 on 2:00
- 5 x 100 on 1: 40
Cool Down (200 yards, 4:40 minutes)
- 4 x 50 choice EZ on 1:10
Total Yards: 3500
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