Warm-Up 900/25:00
300 Loosen
4x100 @ -O Kick -E Pull
4x50 @ I.M.O K/S
Drill 500/10:00
10x50 @5-10s Rest Free Drill/Swim
-O Drill 6k Switch
-E Finger Tip Drag
Main Set 2000/45:00
4x250 @30s Rest
-25 Build -200 Race Pace/Fast-25 EZ
1x100 @ 30s Rest Choice Stroke Ez
4x100 @10s Rest Pull with Paddles
4x100 @5-10s Rest Free Desc. 1-4
1x100 Choice Stroke Ez
Kick 300/8:00
1x300 Choice Kick 10s Steady Kick 10s Fast Kick
Cooldown 200/5:00
4x50 Choice Stroke EZ
3900 Yards 93 Minutes
