Warm Up:
200 swim-15 secs. rest
200 pull- 15 secs. rest
2 x 100 kick-10 secs. rest
Main set:
4 x 200 IM-20 secs. rest as
200 kick (IM order)
8 x 100 IM 20 secs. rest
200 kick (IM order)
16 x 50 as 4 x 50 fly, 50 back, 50 breast, 50 free- 30 secs. rest
8 x 25 on 45 secs. IM order
Warm Down:
200 easy swim
Total: 4,000 yds.