Warmup: (1300yds)
- 300 Free
- 200 Stroke
- 4 x 200: 50 Kick + 50 Drill + 100 Swim (1 per stroke) on 4:00
Main Set: (1050yds)
- 9 x 50 Working Turns: 3 x [Fly/Back, Back/Breast, Breast/Free] on 1:00
- 4 x 125 Evens Stroke, Odds Free: Build 100, :10r, Sprint 25 on 2:30
- 4 x 25 No breather Free or Fly – off the blocks or w/fins on 1:00
Cool Down
- 3 x 50 (choice of 3 strokes): drill down/swim back EZ
Total = 2500 (60 Mins)
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