Warm-up
- 4 x 75: kick/drill/swim by 25
- 1 x 300: every third length uptempo
- 10 x 25: odds scull, evens 80% effort
Main Set : Broken Sprints, focus on negative splitting
- 200: break for 15 seconds at halfway point
- 100 EZ
- 150: break for 15 seconds at halfway point
- 100 EZ
- 100: break for 15 seconds at halfway point
- 100 EZ
- 50: break for 15 seconds at halfway point
- 100 EZ
- 50: break for 15 seconds at halfway point
- 100 EZ
- 100: break for 15 seconds at halfway point
- 100 EZ
- 150: break for 15 seconds at halfway point
- 100 EZ
- 200: break for 15 seconds at halfway point
Cool Down
- 100 EZ
- 4 x 50 kicking