WARM-UP (1500 yds)
Two Rounds – 1st round interval on the left, 2nd round on the right
- 6 x 50 choice on 1:00/:55
- 3 x 100 on 1:45/1:40 as 50 wide catch-up, 50 free.
Use your lats! - 2 x 75 choice pull w/ paddles on 1:20/1:15
MAIN SET (2000 – 2150 yds)
- 4 x 100 on 1:50 as 25 choice stroke + 75 moderate free
- 8 x 50 on 1:00
Odds are stroke Evens are free breathe every 5th stroke - 4 x 100 choice kick w/ fins – :20s rest
- 8 x 50 swim w/ paddles on 1:00
Odds choice stroke Evens are free - 4 x 100 free on 1:35
- Optional: 2 x 75 stroke moderately fast on 1:30
COOL DOWN (200 yds)
- 4 x 50 choice on 1:10