Warm up:

400 swim, 200 kick, 100 drill

Prep Sets:

3 x 100 IM Kick

6x 50 descend 1-3, 4-6 

Bring Down the House:

• 500 swim, smooth and steady on Standard Interval +5

• 400 swim, slightly faster SI+5

• 300 swim, slightly faster SI+5

• 200 swim, slightly faster SI+5

• 100 for time - how fast can you go? 

Warm down:

4 x 50 with fins on 1:00 underwater on first 25, ez back 

200 ez 

3,200 yards

Contributed by the Granite State Penguins. The Penguins, a workout group of New England Masters, has practices in Nashua, NH, Londonderry, NH and Salem, NH.