Warm Up:
200 Free
200 Pull
200 Back
200 Kick No Fins
100 Double Arm Back
Main Set:
5 x 100 IM @ P+20
1 x 50 Kick @ 1:10
3 x 150 IM (25 Fly, 50 Back, 25 Breast, 50 Free) @ P+20
2 x 50 Kick @ 1:10
2 x 200 IM (25 Fly, 75 Back, 25 Breast, 75 Free) @ P+20
3 x 50 Kick @ 1:10
4 x 50s 25 Sprint Stroke w/ dive/25 Easy Free
Cool Down:
250 Swim
TOTAL YARDAGE: 3000
