Warm-up:
300 Swim
300 Pull
3 x 100 IM Drill
Warm-up Set:
4 x 50 Kick/Drill by 25
4 x 50 Drill/Swim by 25
4 x 50 Kick/Swim by 25
Main Set:
500 Free (Even pace)
4 x 125 Descend
500 Free (Even pace, slightly faster than #1)
2 x 250 Negative Split
Cool Down:
4 x 50 EZ-------------------------3700 Yards Total
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