Warm up-
400/300 swim
6 x 75 swim drill swim
4 x 50 build free on 1:00/1:10
8 X 25 sprint cycle @ :35 4-free, 4-choice
----------------------
Main set- 2 times thru:
1 X 200/100 IM @ 3:40
4/2 x 50 free @ :50
1 X 200/100 free @ 3:15
4/2 x 50 IM @ :55
----------------------
100 cool down
