Warm Up:

300 swim (non-freestyle)

4 x 50 kick on side on 1:15 

4 x 50 drill- 20 secs. rest

4 x 25 free-descending to 85% on: 45 secs.

Main Set:

600 swim at 75 %- 20 secs. rest

300 pull-consistent stoke count throughout

5 x 100- descending 1-5 and 6-10 to 90% effort- 20 secs. rest

3 x100 kick on 2:00 with fins-30 secs.  rest

10 x 50 as odds easy, evens 90 %- 20 secs. rest

600 swim at 75% effort with 20 secs. rest

8 x25 free at 90% on: 45 secs.

Cool Down:

300 easy swim – alternate backstroke, breaststroke   

*** Feel free to use fins as needed to maintain speed on the 100 repeats

Total: 4,000 yds.