Warm-up:
200 Swim/ 200 Kick/ 200 Free IM/ 200 Free Drill
Drill Set:
6 x 75 on 1:10-1:30
-25 Free Drill/50 Free Build
6 x 100 on 1:50-2:10 (Paddles only)
-25 Scull (no kick)/75 Ascend (Start FAST, end easy)
Main Set:
6 x [50 Build (on :50-1:10)
75 Breathe every 3/5/7 (on 1:20-1:40)
100 Strong (on 1:30)]
-First 2 rounds Use Pull Buoy
-2nd 2 rounds Use Fins
-3rd 2 rounds Swim
8 x 25 (on :30-:45)
-Alt 1 Drill/1 choice other than free
Warm-Down:
150 easy