3,500 yards


Warm Up

8 x 100's :  Evens: Regular Free 
             Odds:  Stroke Count (Aim for 15 strokes per 25)

6 x  50  Kick 

4 x  50  Build

(1300)


MAIN SET

2 x 200  on 3:00
4 x  50  on  :45
4 x 100  on 1:30

2 x 200  on 2:50
4 x  50  on  :50
4 x 100  on 1:25

(3300)

100-200 Easy Cool Down
(3400)/(3500)