10x50 @45 - warmup - w/snorkel

6x75 @1:15 - kick/drill/swim

9x50 @50 - IM Roll - [Fly/back, Back/BR, Br/Free)

16x25 @30 - w/fins - odd: dolphin kick on back fast; even: IMO [2 of each stroke] Build swim

2:00 min break

3x

2x125 @1:45 - 50 Free Pink/75 Stroke Build throughout to Blue [IMO by Round]

4x50 @40 [45 for BR Round] - 25 Free [2 breaths max]/25 Stroke Strong

4x25 @25 - Stroke Desc. 1-4 to 200 Pace

2x50 @50 - Free - Best Average [Men be 24.9 or under; women be 28.9 or under]

50 easy

2:00 min break

300 kick w/board - IM

2:00 min break

3x

300 @4:30 - IM Swim - Desc. 1-3 [Can go on 4:20]

350 @4:30 - Free Swim - All Strong [Can go on 4:20]

[Purpose of set is to swim both distances on the same interval. Do the little things right and really push the Freestyle 350 so that the IM you are fatigued but have to finish strong.]

2:00 min break

6x50 @50 easy warmdown