For Tim and crew #2

WARMUP: 400 swim your choice of stroke

KICK SET:
4 X 100 with fins
#1: free (take 4 dolphin kicks off each wall Under Water)
#2: back (take 4 dolphin kicks off each wall UW)
#3: fly (take 4 dolphin kicks off each wall UW)
#4: pulse breast (breast arms, fly kick) (take 4 dolphin kicks off each wall UW)

MAIN SET:
4 X 100 freestyle pull, breathe every 5...4...3...2 by 25 on each 100 (rest is approx.:15)
3 X 100 IM (rest is approx.:30)
2 X 100 kick with no board. Your choice of kick, but try to go at least 10 yards UW off each wall.
1 X 100 of your worst stroke, alternate 25 single arm/25 whole-stroke swim
12 X 50, swum as 25 stroke (IM order)/25 free
On the last 4, the freestyle should be BUILD. Rest is approx.:15.

COOLDOWN:
8 X 25 freestyle pull, breathing every 4 or 5 strokes. Focus on a complete, relaxed exhale that lasts for as long as it takes you to do the 4 or 5 strokes.

Total: 2600 yards