Warm up: (1200)

400 Long & Smooth
8 x 50 Drill 25/Swim 25
4 X 100 kick on 2:15 IM order

Main Sets: (1600 or 2200)

Set 1:
600 Broken @ 200 with 10 sec rest
2 x 200 Pull on 3:15
2 or 4 x 300 on 4:30

Cool Down: (200 EZ: Drill every 4th)

Total Yards = 3000 or 3600

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