1 x 400 yd warm up
3 x 200 ( desc. 1-3 ) rest 30 sec between 200
3 x 100 ( desc 1-3) rest 30 sec between 100
4 x 50 ( desc 1-4) rest 20 sec between 50
1 x 100 easy
total- 1,600 yds
Desc= go faster on each round. the last round all out.
1 x 400 yd warm up
3 x 200 ( desc. 1-3 ) rest 30 sec between 200
3 x 100 ( desc 1-3) rest 30 sec between 100
4 x 50 ( desc 1-4) rest 20 sec between 50
1 x 100 easy
total- 1,600 yds
Desc= go faster on each round. the last round all out.
