Warmup (1200yds)

400 Swim Breathing 3/5/3/5
8 x 50 (odds build, evens drill) R :20
 400 Kick w/fins – break up strokes

The Main Set: (3600)

4 x 200 @ 800 Pace :15r
 200 EZ Choice
 8 x 100 @ 800 Pace :10r
 200 EZ Choice
16 x 50 @ 800 Pace :5r
200 EZ Choice
2 x 200 Sub 800 Pace  1:30 Rest
8 x 25 IM order – 1st time through no breathers on Free & Fly; 2nd time all out sprints

Cool Down: 200 EZ

 Volume: 5000yds
Eliminate Green Text = 3400yds total

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