By Bob Ouellette
Warm Up:
300 swim
300 pull
4 x 50 drill
3 x 100 kick-with fins (descending- 20 secs. rest)
Main Set:
6 x 100- 20- secs. rest (best average pace)
300 pull- 20 secs. rest (75%-hold stroke count
12 x 50- 20 secs. rest 4 x (fly/free, back/free, breast, free)
2 x 150 kick on back -20 secs. rest
600 done as 100 @ 85%, 400 @ best avg. pace, 100 @ 85%
8 x25 from blocks
Cool Down:
300 easy swim – alternate backstroke, breaststroke
Total: 4,000 yds.