WARM-UP (1400 yds)

  • 4 x 150 Pull w/ alternate breathing on 3:00
  • 4 x 125 Kick set w/ fins & :15s rest – 50 fly on back + 50 BK + 25 FR
  • 3 x (4 x 25 on :35)
    Round #1: All EZ Round #2: All Moderate
    Round #3: All Hard

MAIN SET (1750 yds)  Rest is 1:00 in between swims

  • 1 x 750 continuous swim as follows:
    25 EZ + 25 Moderate + 25 Hard
    50 EZ + 50 Moderate + 50 Hard
    75 EZ + 75 Moderate + 75 Hard
    100 EZ + 100 Moderate + 100 Hard
  • 1 x 400 continuous swim as follows
    100 EZ backstroke + 100 moderate backstroke + 100 EZ Free +
    50 moderate choice + 50 hard choice
  • 1 x 400 continuous swim as follows:
    2 x (50 EZ + 50 moderate + 50 moderately hard + 50 hard)
  • 1 x 200 choice hard w/ whatever energy you have left

Cool Down (200 yards)

  • 2 x 100 on 2:00 choice

Total Yards: 3350

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