Warm-up:
4 x 200 (15 sec rest b/w each)
#1 Swim #2 Kick #3 Drill #4 Free IM
16 x 25 (on 40-50 sec)
-Build 1-4 Drill 5-8 Build 9-12 FAST 13-16
5 x 50 (on :50-1:05)
-Free Build 1-5…#5 FAST!!
10 x 25 (on :40-50 sec)
-Descend Stroke Count 1-5/6-10
5 x 50 Kick (on :55-1:10)
-Build 1-5…#5 FAST!!
Main Set:
3-5 x [100 FAST!/ 50 easy/ 50 FAST!/ 50 easy]
200 Warm-down

Total: 2,900-3,400 yds