Warm Up: Repeat 3x

4x100 @ 1:30 odds- free/evens- back

2x75 @ 1:30 free kick w/board

Back Half Work:

6x175 @ 2:30 odds- free/evens- choice (100 swim/75 kick w/board)

Endure:

800 free @ 11:00 (1000 PB - 2:00)

4x75 fly @ 1:00 k/d/s

600 free @ 8:00 (500 PB + 1:00)

4x75 back @ 1:00 k/d/s

400 free @ 5:30 (500 PB - 1:00)

4x75 breast @ 1:00 k/d/s

200 free @ 2:45 (200 PB +:30)

4x75 free @ 1:00 k/d/s

100 free RACE @ 1:45

Sprint Set: Repeat 5x

100 free cruz @ 1:20

50 back @ 1:00

50 free SPRINT DESC. @ :40