Warm Up: (800m)
- 4 x (50 Pull, 50 Kick, 50 Drill, 50 Swim)
Order: FS, BK, FL, BR
Set 1: (1650m)
- 3 times through the following
200m on 4:30
150m on 3:20
100m on 2:20
50m on 1:10
50m Easy on 1:10
Mix I.M., Specialty, FS to your taste
Work Stroke/Turns
Cut as needed to all be on pace times
Add IM if too easy
Swim Down:
- 50 Easy