Warm-up: (Fins optional)

300 Choice Swim

Main Set:

8 x 25

-1 ez/1 Build

6 x 25 FAST Kick!!! (on :30-40)

50 EZ swim

4-6 x 75 (on 1:15-1:40)

-25 FAST Kick/25 FAST Swim/25 ez swim

50 EZ swim

4 x 100 (on 1:40-2:00)

-FAST Swim!!

Warm-down:

100-300 ez pull