WARM UP (1000 yards)
- 1 x 200 swim
- 1 x 200 kick
- 1 x 200 pull
- 8 x 50 on 1:10 – 25 drill + 25 swim
MAIN SET (2000 yards)
- 1 x 400 w/ 1:00 rest
- 2 x 300 on 5:15
- 3 x 200 on 3:30
- 4 x 100 on 1:50
COOL DOWN (300 yards)
- 1 x 100 EZ choice
- 3 x 50 kick :20s rest
- 1 x 50 EZ pull
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