WARM UP (1000 yds / 20 min)

1 x 400 swim
1 x 200 kick
4 x 100 drill on 2:00
25 left arm
25 right arm
25 catch up
25 swim

MAIN SET (2100 yds / 42 min)

7 X 100 on 2:00
#1&7 are easy
#2-6–swim at 85/90%–choice
8 X 50 on 1:30
odd: easy
even: @ 100%
10 X 100 pull
1-5 on 1:40
6-10 on 1:30

COOL DOWN (200 EZ)

Total Yards: 3300

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