Warm-Up: 900/25:00
200 Free
200 IM Drill/Swim (D/S)
200 Kick
4x50 Descend 1-4 @ 10s Rest
4x25 Build @ 10s Rest
Drill Set: 600/15:00
6x50 @ 15s Rest Odds - Single arm drill (by stroke), Evens - Finger Tip Drag
3x100 @ 20s Rest Free Breathing 3/5/3/5 by 25
Set 1:1000/25:00
4x50 @ 10s Rest 25 Fly / 25 Back
4x50 @ 10s Rest 25 Back / 25 Breast
4x50 @ 10s Rest 25 Breast / 25 Free
4x100 @ 15s Rest IM,
Set 2: 800/20:00
4x200 @ 15s Rest
#1: 200 Free,
#2: 200 Back,
#3: 200 Breast,
#4: 200 Free,
Kick Set: 400/10:00
8x50 @ 10s Rest
Odds: Butterfly kick,
Evens: Freestyle kick
Cool Down: 300/6:00
6x50 @ 10s Rest
Odds: free,
Evens: Choice stroke
4000 yards 101 Minutes