3,100 yards

Warm Up: 

200 Swim, 2x50 kick ( 2x through )


Main Set:

4x100 SWIM build 1-4 on 1:30
1x300 DPS  on 5:00 (1:40 base)

3x100 PULL build 1-3 on 1:40
1x300 DPS on 5:00

2x100 KICK build 1-2 on 2:15
1x300 DPS on 5:00

1x100 SWIM Neg Split on 1:30
1x300 DPS on 5:00

4x50 Kick 

100 easy Warm Down


** DPS = Distance Per Stroke