4x 75m w/Short Fins, 300 Sec Rest (25m Fast Kick, 50m Easy Swim)
2x 150m w/Short Fins, 30 Sec Rest (50m Easy Kick, 100m Fast Swim)
4x 50m Drill, 30 Sec Rest (25m Catch-Up Drill, 25m Any Drill)
5x 100m Pull (w/40 Sec, 30 Sec, 20 Sec, 10 Sec Rest between reps)
300m Kick w/Long Fins
4x 50m Swim, Short Fins, (25m No Breathing, 25m Easy)
Total: 1800m
