WARM UP (1000 yds/ 20 min)

1 x 400
1 x 200 pull on 4:00
1 x 200 drill on 4:00
alternate 50s fist and catch up drill
4 x 50 kick on 1:15

MAIN SET (1500 yds / 27 min)

Three Rounds of (4 x 75) + (4 x 50)
No breaks in between rounds
Intervals for first round on on the left
Intervals for second round are in the middle
Intervals for third round are on the right
4 x 75 on 1:20/1:15/1:10
4 x 50 on 1:05/1:00/:55
For an added challenge do another round with intervals of 1:05 and :50

COOL DOWN (500 yds / 12 min)

1 x 200 back stroke
4 x 50 kick on 1:30
1 x 100 free EZ

Total Yards: 3000 or 3500

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