- 2X150 swim @ :30 sec rest
- 300 IM - kick, drill, swim
- 200 pull
- 4X50 drill @ :10 sec rest
Main Set
- 3X125 pull @ 2:10
- 2X75 stroke @ 1:30 - no free, no IM
- 2X125 pull @ 2:10
- 4X75 IM @ 1:30 - odd: fly, back, breast, even: back, breast, free
- 1X125 pull @ 2:10
- 2X75 stroke @ 1:30 - no free, no IM
Warm Down
- 8X50 easy choice @ 1:00
