Warm Up
- 200 swim
- 2X
- 100 kick
- 2X50 drill, swim by 25
- 4X25 build
Main Set
- 3X125 pull @ 1:50/2:10 - 3X75 IM (fly, back, breast) @ 1:20/1:40
- 4X100 pull @ 1:30/1:50
- 4X50 stroke (no free) @ :55/1:05
- 5X75 pull @ 1:10/1:20
- 5X25 FAST @ :40
Warm Down
- 100 easy
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