Warm Up:
400 Free
400 Pull
8 x 50 Choice Kick/Swim by 25
8 x 50 IM Order Stroke/FR by 25
400 Choice
Main Set:
4 x 25 SPRINT @ 1:00
1 x 100 Easy @ 3:00
2 x 50 SPRINT @ 2:00
1 x 100 Easy @ 3:00
1 x 100 SPRINT @ 4:00
1 x 100 Easy @ 3:00
Cool Down:
400 Choice
TOTAL YARDAGE: 3000
