Warm Up:
200 FR
200 IM
6 x 50 UW Kick/Swim w/ fins
6 x 25 Scull
3 x 50 BA
Main:
4 rounds of the following:
2 x 50 FR sprint @ 50P+1:00
1 x 300 FR @ P+10
2 x 50 FR sprint @ 50P+1:00
1 x 50 double arm BA
Goal: get the cumulative time (not including rest) from the sprint 50s and 300 each round to be under your 500 race pace.
Cool Down:
400 Choice
TOTAL YARDAGE: 3600
