Notes
- 600 warm up (200 swim/100 kick, repeat)
- 6x50 w/:15 rest (descend stroke count 1-6)
- 6x50 w/:20 rest (25 sprint/25 easy)
- 2 x [4x50 FAST!! w/:30 rest
200 easy pull recovery]
- 2x150 @ 3:15 (50 free/50 non-free/50 free)
- 100 cool down
*2400 Total*