Distance:
Type: Endurance
Warm Up
400m (Fins Optional)
*50m Free
*50 Choice (No Free)
*50m Kick (No Board)
*50m Single Arm Free (25 L, 25 R - opposite arm by side)
Main
2 x 400m on :30 RT
1. E/S
2. N/S 200's
2 x 200m on :20 RI
*100 Kick, 100 Free
*140 - 150 HR
4 x 100m on :20 RI
*Odds: IM
*Evens: Free
*7 RPE
100m Kick
8 x 50m Free on :15 RI
*3 x 50 Smooth (140 - 150 HR)
- extra 15 sec rest -
*1 x 50 Strong (160+ HR)
*repeat
Cool Down
200m Choice