3,500 yards


Warm-up:

400 choice
6x100 x 1:30; 3rd length double arm backstroke



Main set:

400 pace x 5:00
100 hard x 1:45
50 ez x 1:00

300 pace x 3:45
2x100 hard x 1:45
50 ez x 1:00

200 pace x 2:30
3x100 hard x 1:45
50 ez

100 pace x 1:15
4x100 hard x 1:45
50 ez

6x50 kick, 2x(1:00, :55, :50)