**Long Course**

Warm-up:
400 (200sw/100kick/100drill)
8 x 50 (on 1:00-1:20) (25 Drill(catchup/fingertip)/25 Swim)
Main Set:
300 Pull (50 Shark Drill/50pull)
6 x 50 (on :55-1:15) (Build each 50)
200 Choice Kick
4 x 50 (15-20 sec rest b/w each) (50 Kick/50 Sailboat)
10 x 25 (on :45-55) (25 SPRINT/25 ez)
100 FAST/50 ez
150 FAST/50 ez
200 FAST/50 ez
Warm-down:
200 Choice