Workout

W/U 600 yards
2 x 150 swim
2 x 100 IM drill
2 x 50 kick

Pre-set 900 yards
12 x 50 
:50, :45, :40 x4

12 x 25 kick
2 fast on :20, ez on :40 x4

6:30 set 800 yards
4 x 25  fist drill
2 x 50 80%
4 x 25 left arm only
2 x 50 80%
4 x 25 right arm only
2 x 50 80%
4 x 25 6-3-6
2 x 50 80%

Main Set 2000 yards
10 x 200
3 on 3:00
3 on 2:50
3 on 2:40
1 ez 4:30
3 on 3:00
3 on 2:50
3 on 2:40

W/D 300
300, 25 ez back, 25 ez one arm fly