Warm-up:
500 Free
400 Reverse IM Drill
Kick Set:
4 x
100 Flutter Kick (Moderate)
50 Dolphin Kick on Back (Hard)
Main Set:
25 Free + 50 Stroke + 75 Fly/Bk/Br (by 25)
50 Free + 100 Stroke + 150 Fly/Bk/Br (by 50)
75 Free + 150 Stroke + 225 Fly/Bk/Br (by 75)
100 Free + 200 Stroke + 300 Fly/Bk/Br (by 100)
Drill Set:
6 x 50 K/D by 25
6 x 50 D/S by 25
Cool Down:
200 EZ...........................3800 Yards Total
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