Warm-up: 10 minute swim
Drill Set: 12×50 in sets of 4: Kick, Swim, Drill, Swim
Main Set, Part 1: Take 5 seconds rest at the 1/2 way point in each distance. Take 10-15 seconds rest after each distance: 400, 300, 200
Main Set, Part 1: Take 10 seconds rest at the 1/2 way point in each distance. Take 10-15 seconds rest after each distance: 400, 300, 200
Swim-Down: 200-300
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