Warmup: 4 x (100 freestyle, 50 back - 50 breast)
Kick: 300 breast
Swim: 2 x (4 x 50, IM order, 25 drill/25 swim) (:15 rest)
Main Set: Swim 6 x
400 freestyle, descending within each set of 3, 1-3 pull, 4-6 swim (:30 rest all the way)
Warmdown: 10 minutes drilling
Kick: 300 breast
Swim: 2 x (4 x 50, IM order, 25 drill/25 swim) (:15 rest)
Main Set: Swim 6 x
400 freestyle, descending within each set of 3, 1-3 pull, 4-6 swim (:30 rest all the way)
Warmdown: 10 minutes drilling
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