Warm Up
400 choice swim
4 x 50 kick
4 x 75 pull build
100 drill/scull

                1000
Set 1
4x:
50 kick, 50 one arm drill, 50 drill, 50 swim @ 1:00
—>IM order by round
                800 (1800)
Main Set
2x through:
300 pull @ 2:35
2 x 150 swim @ 2:00 —>build to 80-85%
3 x 100 swim BEST AVERAGE PACE @ 1:40
1:00 recovery (and to get your paddles back on for the second round)
                1800 (3600)

300 50 swim breathe every 7/50 back or breast
                300 (3900)
100 cool down
            4000 total