Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
4 x 25 Build up
4 x 50 Kick
4 x 75 Kick, Build, Fast
10 Seconds Rest
= 600 yds
Main Set
500 With Fins
4 x 100 FAST / Easy by 25
300 With Fins
4 x 50 FAST / Easy by 12 1/2
100 FAST with Fins
15 Seconds Rest
= 1500 yds
Warm Down
100 Easy
