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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