WARM UP (1200 yds)

1 x 300 swim
12 x 50 (25 drill/25 swim) on 1:10/1:15/1:30
Odds: left arm only, right arm on side, breathe on right
Evens: right arm only, left arm on side, breathe on left
12 x 25 kick w/board on :45/:50/1:00
build to finish

MAIN SET (1350-1950 yds)

Three Rounds
1 x 100/150 high elbow pull
2-3 x 50 pace set on 1:00/1:10/1:30
2-3 x 100 on 1:50/2:00/2:15
Hold 50 pace for 100s
1 x 50 backstroke EZ

COOL DOWN (200 yds)

1 x 100 kick on back
1 x 100 EZ

Total Yards: 2750-3350

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