Warm-up:
200 Swim/100 Kick/100 Drill
Drill Set:
6 x 25 Freestyle Kick (on :40-:50)
6 x 25 Catch-up Drill (on :40-:50)
6 x 25 Swim (on :40-50)
Main Set:
8 x 50 (on :55-1:20) (Build 1-4/5-8)
50 EZ
4 x 100 (on 1:50-2:30) (50 Shark Drill/50 Kick)
50 EZ
150-300 Pull (Build each 50)
4 x 25 (on :45) (15 yds FAST/ez to the wall)
Warm-down:
150-200 choice