1.)
Warmup:
400 (every 4th lap fly drill)
300 (every 4th lap back)
200 (every 4th lap breast)
100 Build
2.)
Extended Warmup:
8x100 (1:55) 50 kick, 50 distance-per-stroke
3.)
4 times:
2 x 150 (2:15) free
2 x 100(1:45) I.M.
1st time - Easy
2nd time - build each 150, each 25 of each 100
3rd time - 2nd 150 and 2nd 100 fast
4th time - all fast
4.)
4 times:
2 x 50 (1:10) kick
2 x 50 (:50) swim with overkick
5.)
100 easy
Total: 4,700 yards
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