Warm Up
500 Choice
400-500 Kick
400-500 Pull
Main
12 x 25 @ ~:30 odds are drill / evens FAST
5 x 100 @ 2:00 – faster swimmers can do 150
5 x 75 @ 2:00 – faster swimmers can do 125
200 kick
10 x 25 FAST @ :45
400 Pull breathing 3/5 by 25
Cool Down
200 Choice