Notes
Warmup: 400Yd
4x100 (50F/25Bk/25Br) on 2:00
Kick/Swim: 400Yd
8x50 (25K/25S)
Drill: 150Yd
150Br - 25K (2K/1P), 50 (w/flutter), 25 (w/dolphin), 50S
Main Set: 1200Yd
6x125 (1-moderate, 2-fast, 3-easy, 4-fast, 5-N/S, 6-N/S) on 2:30
6x75 IM (25 fast)
Warm-Down: 100Yd
2x50 R:10 between
Total: 2250Yd