1. Warm-up …Swim 300, 200 kick, 100 Drill 2. Kick 6 x 50 on 1:30 ...25 FAST…25 Moderate 3. Pull 400 Moderate (no bouy) …DPS 4. Swim 1 x 100 choice PACE on 2:00…then 50 EZ …4 rounds 5. Cool-down …Swim 400 Moderate to EZ choice