3,500 yards

Warm Up

4 x  150   Swim/Pull/Swim/Pull
6 x   50   Kick no board
6 x   50   Stroke Count

(1200)


Main Set: (CONTINOUS...NO BREAKS!!!)

2 x 100 on 1:30
2 x 200 on 3:00

2 x 100 on 1:30
2 x 200 on 2:50

2 x 100 on 1:30
2 x 200 on 2:40

(1800)/(3000)

50 EASY
(3050)

SPRINT SET:
4 x 50 TIMED FAST  1:15

(3250)

100 TIMED
(3350)

150 EASY COOL DOWN !!!
(3500)