WARM UP (1200yds time = 23 minutes)

• 2 X 200 on 3:30
• 5 X 100 on 1:45
• 3 X 100 on kick 2:20

MAIN SET (1600 yds time = 35 minutes)

Four rounds:
1 X 100 moderate 1:50
1 X 50 @ 100% 1:30

8 X 125 IM 2:30
Rotate 50 of each in IM order

WARM DOWN (200yds time = 3 minutes)