Warm Up
- 200 swim
- 200 pull
- 8X50 - odd: kick, swim; even: drill, swim @ 1:00
Main Set:
- 2X200 pull @ 3:30
- 2X150 free swim, build by 50 within each 150 - @ 2:30
- 3X100 swim, 50 FAST stroke, 50 easy free @ 1:50
- 2X200 pull @ 3:30
- 4X75 swim - fly, back, breast @ 1:30
- 6X50 swim - odd: build free, even: FAST stroke @ 1:00
Warm Down
- 200 easy
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