Warm-Up (1200 yards)

• 1 x 200 choice
• 8 x 75 w/:15s rest         
  Odds: 25 Weak arm scooter drill + 50 free 
  Evens:  Weak foot bagged kick w/ board + 50 free                                       
• 4 x 100 FADDLE w/ :20s rest
  #1: R fin + L paddle         
  #2: L fin + R paddle     
  #3: Both fins and both paddles.     
  #4: No fins or paddles

Main Set (2400 yds)  

• 4 x 125 w/ :30s rest         
  25 Fly + 100 free
• 2 x 250 on 4:00         
  50 streamline back kick + 200 free
• 1 x 500 w/ 1:00 rest
  Every 4^th 25 is moderately fast
• One minute break
• 4 x 75 w/ :20s rest
  50 back + 25 free
• 2 x 150 w/ :30s rest
  50 streamline fly kick on back + 100 choice
• 1 x 300                           
  Every 3^rd 50 is moderately fast

Cool Down (200 yds)  

• 4 x 50 EZ on 1:00

Total Yards: 3800