Warm up: (1400)

2 X 200 on 3:10
6 X 100 on 1:40
4 X 100 kick on 2:15

Main Sets: (1300 or 2100)

Set 1:
10 x 50 Free with 15 sec. rest
Odds are fast, evens are moderate
Set 2:
2 or 4 x 400 Swim with 20 sec. rest
Build within each 400 (Maintain times within 5 sec)

Cool Down: (200 reverse build)

Total Yards = 2900 or 3700

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