WARM UP (900 yds / 18 min)

3 x 300
1. swim
2. kick
3. 3 x (50 fly drill / 50 free)

MAIN SET (1700 yds / 44 min

10 x 50 on 1:20
odds @ 100%
evens recovery
4 x 200 on 3:30
100 fly / 100 free
4 x 100 on 4:00
@ 100%

COOL DOWN (200EZ)

Total Yards: 2800

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