Warm-Up (900 yards)

• 1 x 300 choice
• 3 x 100 – 25 scull + 25 swim + 25 catch-up + 25 swim
• 3 x 50 – NEW DRILL that works on your finish
  Place a kickboard in between your thighs. As you finish your stroke, tap the kickboard with your hand. Do not kick!
• 1 x 150 – Swim with a quick finish

Main Set (2400 – 2800 yds)  

TWO ROUNDS

• 3 x 100 w/ :15s rest
  50 choice kick + 50 choice swim    
• 2 x 100 on 1:40
  Goal = Negative split
• 1 x 200                  
  Pull w/ every 4^th 25 fast
• 2 x 250 on 4:00
  150 moderate + 50 fast + 50 EZ                                       

BONUS: 8 x 50 on 1:00                          
Odds are moderately fast, Evens EZ

Cool Down (200 yds)  

• 2 x 100 choice on 2:00

Total Yards: 3500 – 3900