8x 75m (25m Sprint/50m Easy) w/15 Sec Rest
400m Swim (Fins Optional)(Flipturn inside of flags but no touching wall)
-Rest 1 Min-
6x 50m (25m Any Drill/25m Kick w/o Board) w/30 Sec Rest
300m Swim (Flipturn inside of flags but no touching wall)
-Rest 1 Min-
6x 25m Swim (10 Strokes, Flipturn, 10 Strokes, Repeat, Flipturn, Sprint to Wall) w/30 Sec Rest
200m Swim (Flipturn inside of flags but no touching wall)
