Warm-up:
300 Choice/200 Other than Free/100 Kick
Drill Set:
4-5 x 50 Swim from middle of lane (work on flip turns) on :55-1:20
Main Set:
400 Pull (200 Strong/200 Moderate)
4-6 x 50 (on :55-1:15) (25 Drill/25 Build)
300 Swim (100 Strong/100 Moderate/100 ez)
6-8 x 25 (on :40-50) (1 ez/1 FAST!)
200 Pull Strong effort
4 x 50 (on :50-1:15) (25 ez/25 FAST)
100 FAST!! for time
Fins:
6 x 25 on :45 (Alternate 1 underwater/1 choice swim)
100 warm-down