Advanced Group – 2800 yds

Warmup – 400 yds

• 400 swim

Intermediate Set – 600 yds

• 8 x 75 – kick 25 with board, swim 50 = 600

Main Set – 1600 yds

• Timed 400
• 8 x 50 – kick down (no board, all out), Active recovery swim back = 400
• 4 x 100 on 2:30 – time 100’s = 400
• 16 x 25 on 0:40 = 400

Cooldown – 200 yds

• 4 x (Breast stroke 25, Swim 25)