Warmup

300 free 5:30

200 kick 6:00

200 swim with paddles 4:30

4x50s drill 1:00

Rest 2:00

Pre-Set

2x50 build :50

4x50s descend :50

Rest :30

4x50 fly 1:00

4x25s underwater :50

4x25s sprint drill :40

8x50s breakouts fins/no fins :40

Rest 2:00

Main Set #Mid-Distance

200 build 3:30

100 fast 1:45

4x200s broken, fast 3:30 [50/50/50/50, 100/100, 100/50/50, 150/50. RI :10 for 50, :15 for 100]

2:00 rest

2x100 sprint 1:45

:15 rest

2x50 sprint 1:00

50 easy 2:00

Cooldown

2x25s power pull 1:00

2x50s single arm freestyle 1:20

2x50s (9-6-3 speed variation) 1:00

200 easy