Warm-up: (fins)

500

-250 Choice Swim/250 other than free

200 Choice Kick

Pre-Main Set:

5 x 50 (on :55-1:15)

-Mod swim working on 3 fly kicks (underwater) off the walls

5 x 50 (on :55-1:15)

-Same as above, but take at least 1 stroke before you breathe

5 x 50 (on :55-1:15)

-Same as 2 sets, but add intensity…strong off the walls

Main Set:

15 min TIMED Swim (count your laps)

100 ez recovery swim

2 x 200 pull (20 sec rest)

-50 Shark Drill/50 mod pull>repeat