WARM-UP (1200 – 1400 yds)
- 10 minute swim – any stroke you want
- 4 x 50s vertical kick w/ :10s rest
- 4 x 50 on 1:00 Your favorite drill
- 4 x 100 Pull Set w/ :15s rest
#1: 50 breast + 50 free
#2: 50 back + 50 free
#3: 100 free
#4: 25 Fly + 75 free
MAIN SET (2400 – 2800 yds)
Hang on Sloopy Rick Walker Descending 200 Interval Set
- 2 x 200 choice on 4:00
- 2 x 200 choice on 3: 45
- 2 x 200 choice on 3:30
- 2 x 200 on 3:15
- 2 x 200 on 3:00
- Optional Challenge 2 x 200 on 2:45
Cool Down (200 yards)
- 4 x 50 on 1:10 choice