Warm up-
600/400...50 swim 50 fists 50 drill
300/200 kick with fins
8x50s pull @ 1:00
#1-4 only 6 breathes
#5-8 only 5 breathes
(1300/1000)
Main set-
3/2x200s Free @ 3:00/3:30
1x100 drill @ 1:40/2:00
6/3x100s choice negative split (second 50 faster than the first) @ 1:30/2:00
1x100 IM drill @ 1:40/2:00
8x50s choice descend 1-4, ascend 5-8 @ 1:00
3100
