WARM-UP (1100 yds)

  • 1 x 400 choice
  • Kick Ladder – 25 Fast + 25 Moderate + 50 Fast + 50 moderate + 75 fast + 75 moderate
  • 8 x 50 on 1:00 – 25 drill + 25 swim

MAIN SET (2200 yds)

Two Rounds – First round intervals on the left, second on the right

  • 2 x 200 on 3:00/2:50
  • 4 x 100 on 1:40/1:35
  • 2 x 50 choice on 1:00/:55
  • 1 x 150 recovery pull

Mini Sprint Set

  • 4 x 25 choice sprint on 1:00

Cool Down (200 yards)

  • 4 x 50 on 1:10 choice

Total Yards: 3500

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