2hrs


Warm up
1000 SKPS

Set
20x50 Int.1'
5 in each Stroke

Pulling
5 X 200 (1,3,5 breath every 5th)
        (2,4 breath every 3rd)     

Set
8x150 Int.2'
100 Free - 50 Stroke(2 of each)

Kick
6 X 100's desc 1-3/4-6 
3 & 6 being fast. on 2:10

Cool Down
200 easy

Total Yards = 5,000