Warmup
- 4 x 75 kick/drill/swim
- 300 – every 3rd length uptemp
- 4 x 50 golf
Main Set
- 1 x 400 on Cruise
- 4 x 100 +5
- 1 x 300 on Cruise
- 3 x 100 +5
- 1 x 200 on Cruise
- 2 x 100 +5
- 1 x 100 on Cruise
- 1 x 100 + 5
Dessert
- 8 x 50 +20 (try to hit -5 pace on all)
- 4 x 100 kicking
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