200 swim
6 x 50's drill/swim free on 1:00
200 kick
6 x 50's drill/swim back or breast on 1:05
200 pull with paddles
6 x 50's descend 1 - 3, 4 - 6 on 1:00
pacing for 200's
5 x 4 x 50's maintain fast 200 pace
10 sec rest between 50's
1 min rest between sets
broken 100's fly swim (no fins)
5 x 4 x 25's fly swim (last in, first go)
1 min rest between sets
8 x 25's easy swim
3200 yards
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