Warm Up:
1000 Choice
Main:
4 rounds of the following:
4 x 100 FR
3 x 75 BA
2 x 50 BR
1 x 25 FL
*For the intervals, use the following:
For Round 1, the 100s are on 100P+20. Calculate the interval for the 75s by subtracting 15 seconds from the 100 interval. Calculate the interval for the 50s by subtracting 15 seconds from the 75 interval. Lastly, subtract 15 more seconds for the 25. For each subsequent round, drop 5 seconds from each interval.
Ex. If your 100P is 1:40, for Round 1, the 100s will be on 2:00. The 75 interval will be 1:45, 50 interval will be 1:30, and the 25 interval will be 1:00. For Round 2, the 100s will be on 1:55. The 75 interval will be 1:40, 50 interval will be 1:25, and the 25 interval will be :55. Round 3, the 100s will be on 1:50. The 75 interval will be 1:35, 50 interval will be 1:20, and the 25 interval will be :50. Round 4, the 100s will be on 1:45. The 75 interval will be 1:30, 50 interval will be 1:15, and the 25 interval will be :45.
Cool Down:
400 Choice
Total Yardage: 2600
