Warm up

600 swim @ 8:30

4 x 125 cruise @ 2:00

6 x 75 (25 free, 25 choice, 25 free) @1:15

8 x 50 variable sprints (pick two 15yard segments per 50) @1:00

8 x 25 from float sprint@ 45

50 ez

Main set #1 2x

1 x 200 free (50 cruise, 100 strong, 50 fast)@ 2:50

4 x 100 steady effort @ 1:20

1 x 100 cruise @ 1:30

2 x 100 fast @ 1:30

Main set # 2 4x max effort

25 sprint from block @:30

50 sprint @ :45

25 sprint no breath @:30

100 ez