Sunday – August 2nd

300 warm up (optional)

5 x 100s on 2:00 descend 1-5

4 x 75s on 1:15 head-up/back/catch-up

3 x 50s on 1:00 breast/free-back roll

2 x 25s on :30 burst

1:00 break

2 x 25s on :30 fly

3 x 50s on 1:00 descend 1-3

4 x 75s on 2:00 tread/kick/swim

5 x 100s on 2:00

  • EZ
  • Build
  • Fast Kick
  • Fast Swim
  • EZ

2,300 total (45 min)