15 minute warmup (600 w/up
4x100 (25 kick, 25 drill, 50 DPS)
6x125 IM (1. 50 fly, 25 Back, 25 Breast, 25 Free) (2. 25 fly, 50 back, 25 breast, 25 free) (3. 25 fly, 25 back, 50 breast, 25 free) 4. double the Free 5 & 6 Free swim
50, 100, 150, 200, 250, 300, 300 250, 200, 150, 100, 50 Free on 40 base time. Alternate hard swim with easy swim
8x25 streamline kick to the middle, swim the rest of the way
8x50 odds: Free, evens choice at 75% effort
1xswim the lazy river
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