Warm Up
- 300 swim
- 100 kick
- 200 pull
- 100 kick
- 200 IM drill
- 100 kick
- 8X50 @ 1:00 - odd: scull/swim, even: drill/swim
Main Set:
- 12X75 @ 1:50 - first 6 no zoomers, last 6 zoomers
- 1 - 25 underwater kick, 25 overkick, 25 kick on back
- 1 - 25 fast kick with board, 50 easy swim
- 1 - 50 fast kick with board, 25 easy swim
Warm Down
- 200 swim easy
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