Warm-up:
200 Swim/50 Kick
200 Drill/50 Kick
6 x 75 (on 1:30-1:50)
-25 Kick/25 Drill/25 Build
-Odds: Free, Evens: non-free
8 x 25 (on :40-:50) - Drill/Build by 25
Main Set:
300 Swim as 100 Strong/100 easy/100 Strong
*30 sec rest*
200 Swim as 50 Strong/50 easy x 2
*20 sec rest*
100 Swim as 25 Strong/25 easy x 2
(50 easy-recovery swim)
Fins & Paddles ON
100 as 25 Strong/25 easy x 2
*15 Sec rest*
200 as 50 Strong/50 easy x 2
*20 Sec Rest*
300 as 100 Strong/100 easy/100 Strong
(50 easy-recovery swim)
Fins & Paddles OFF
4-8 x 25 (on :40-50) - All Strong Effort!
Warm-down:
150 Choice Easy