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.