Warm-up: 400 swim choice/200 kick
4 x 50 drill @ R :15 - 25 six-beat switch/25 catch-up
Main set (w/fins) - Do the following sequence 2 times:
1 x 100 free @ R :20
2 x 75 IM (no breaststroke) @ R :15
3 x 50 @ R :15 - no freestyle
4 x 25 @ R :10 - no breaths
Rest 2:00
4 x 25 sprint on 1:00 - start from the blocks and walk back after each 25
Cool down - easy 100
Total - 2000
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