Warm Up:
- 200 swim
- 100 kick
- 200 drill/swim by 50
- 10×100 free with paddles @ 1:55
– Long and smooth
Main Set: 2 rounds of:
- 8×25 sprint @ :45
- 100 kick fast @ 2:30
- 75 all out (optional from blocks) @ 1:20
- 125 easy swim @ 4:00
600m cool down as 2x(75 free/25 choice-50/50-25/75)
TOTAL: 3100m