400/300 FREE (alternate 50 swim 50 drill)
300/200 PULL
4 x 25 SPRINT CYCLE
3 X 100 FREE descend 1-3
4/3 x 100 IM - :10 sec rest
1 x 50 EZ
3 X 100 FREE descend 1-3
2 X 100 IM - :15 sec rest
1 x 50 EZ
3 X 100 FREE descend 1-3
1 X 100 IM ALL OUT FAST (optional start from the block)
1 X 50 EZ
4 x 75 KICK kick fast :15 sec kick easy :15 secs
100 EZ
TOTAL YARDS: 3000/2500
