**Long Course**
Warm-up: Fins
200 Swim/200 Kick/200 Drill
Drill Set:
10 x 50 (on 1:10-1:30) (5 Kick/5 Shark Drill)
Main Set:
6 x 100 (Odds: non-free, Evens: Free 50 Easy/50 FAST)
4 x 50 STRONG (on 1:10-1:20)
100 Easy Swim
2 x 50 FAST! (on 1:10-1:20)
100 Easy Swim
Drill Set:
8 x 50 (on 1:10-1:20) (#s: 1-4 25 Kick/25 Catch-up, #s: 5-8 25 Shark Drill/25 Sail Boat)
200 easy swim