Warm Up
400 Swim / 200 Kick / 200 Pull
=800 yards
Drill Set
12 x 25 VS free – 10 seconds rest
=300 yards
Main Set
300 swim (30 sec rest)
200 IM drill (30 sec rest)
4 x 50 Descend 1-4 (10 sec rest)
400 Drill / kick by 25 free (30 sec rest)
200 Distance per stroke (30 sec rest)
8 x 50 Fast (30 sec rest)
=1500 yards
Warm Down
100 Warm down
Total Yards = 2,900 yards
