| 600/400 | every 3rd lap is kick | 8:00 | |||
| 300/200 | pull breathe 3-7-5 by 25 | 4:00 | |||
| 4 x 25 | sprint cycle | :30/:40 | 1000/700 | ||
| 14/10 x 25 | FR | :10 sec vert kick to all out sprint! | :45 | ||
| 9/6 x 50 | IM | *NO FR* 25 kick / 25 fast | 1:00 | ||
| 14/10 x 25 | FR | first 10 strokes spin to strong and long for remainder of 25 | :30 | ||
| 9/6 x 50 | choice 25 drill / 25 swim | :55/1:00 | 2600/1800 | ||
| 12 x 25 | w/fins: odds: underwater; evens: choice | :40 | 2900/2100 | ||
| 100 cool down | 3000/2200 |
Thursday 4/9
