Warm Up
400m (75 free, 25 choice)
4 x 100m Kick (no float)
8 x 25m Free
Main Set
4 x 75 IM (drop stroke of choice)
4 x 100 IM
4 x 125 IM (IM + 25 choice)
4 x 150 (IM) (Odd – 25, 50, 25, 50; Even – 50, 25, 50, 25)
Pull Set
300 Pull (Breathe 3/5)
3 x 100 Pull
6 x 50 Pull