Warm up-
400 swim...75 free 25 drill choice
300 pull
2x200 IMs...25 kick/25 swim, rest 15 sec
(1100)
Main set-
2X's
1 x 200 @ 3:15 build by 50
5 x 100s
2-Stroke (25 Drill/50build/25 Fast) @ 2:00
2-Free @ 1:30 fast
1-Easy @ 2:00
6 x 50s Stroke choice descend 1-3 @ :55
(2000)
100 Cool down