**Long Course**

Warm-up:
300 Swim/200 Pull/100 Drill

Main Set:
8 x 50 (start in middle of pool on :55-1:15)
-25 ez/25 fast from dive

4 x 100
-25 Kick/75 Strong Effort

6 x 50 (on :55-1:15)
-2 Fast/1 ez

4 x 150 (on 2:40-3:00)
-50 Fast/100 ez
-50 ez/50 Fast/50 ez
-100 ez/50 Fast
-150 FAST!!

4 x 50 pull (on :50-1:05)
-25 Shark/25 Strong

400 swim
100 ez/200 Strong/100 ez