**Long Course**

Warm-up:
200 Swim/200 Kick/200 Drill
300 Pull

Main Set:
6 x 50 (on 1:00-1:20)
-1-3 Descend Stroke Count, 4-6 Descend Effort
4-6 x 100 (on 1:40-2:15)
-25 Ez drill/75 Build

3 x 300 Pull
-#1 EZ #2 Mod. #3 FAST
100 Recovery swim

8 x 25 (on :50)
-1 Fast/1 ez

4 x 50 FAST! (on :55-1:10)

200 (100 Catchup/100 fingertip drag)