3,400 yards

Warm Up

6 x 150     odds: Swim
            evens: Pull

6 x 50   Kick no board

100 EZ

(1300)

*** MAIN SET ***

DOING THIS 3 TIMES - NO BREAK IN BETWEEN - CONTINOUS!

LANE       1 & 2           3 & 4       5 & 6      7 & 8

1 x 400  Swim 6:00    400 on 6:40  300 on 6:00  200 on 5:30
2 x 100  Swim 1:30  2x100 on 1:40  2x100  1:50 100 on 2:30  
2 x  50  Fast 1:30  1x50  on 1:30  1x50   1:45  50 on 1:45

(2100)