MID-DISTANCE
Warm-Up: (1000m)
- 200 swim
- 300 pull
- 200 kick
- 300 50 drill, 25 swim
Main Set: (1650m)
- 2X225 free @ 3:30
- 1X150 back/free by 25 @ 3:00
- 2X175 free @ 2:45
- 1X150 back/free by 25 @ 3:00
- 2X125 free @ 2:00
- 1X150 back/free by 25 @ 3:00
- 2X75 free @ 1:15
- 1X150 back/free by 25 @ 3:00
Warm Down (200m)
- 200 your choice
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