1. Warm-up…Swim 500 choice 2. Drill 200…Kick 200…Pull 200 (buoy only) 3. Swim 8 x 50 on 1:00...descend 1-4 ...to 90% effort 4. Swim EZ 200 5. Swim 8 x 25's choice on 1:00 ...1 MAX+ effort…1 EZ 6. Cool-down…Swim 500 choice ...Moderate to EZ