500 warm up
4x50 kick @ 1:15
4x50 drill @ 1:05
4x50 swim @ :55
8x25 @ :30 (1 easy, 1 FAST!)
2 x [50 @ :45 or :55
100 @ 1:30 or 1:50
150 @ 2:15 or 2:45]
50 easy recovery
8x25 @ :30 pull (1 easy, 1 FAST!)
2 x [50 @ :45 or :55
100 @ 1:30 or 1:50
150 @ 2:15 or 2:45
all pull]
50 easy recovery
300 IM (25 kick/25 drill/25 swim)
3x100 IM @ 1:45 or 50 non-free/50 free @ 2:00
100 cool down
*3500 Total*