4x

2x75 @ 1:30 k/d/d (FL = surf & turf, BR = 333)

2x50 @ 1:00 stroke/FR (FL/BR = 1d1u, FR = #5 Rule)

3:00 break

4x

1x25 @ :30 FR

3x25 @ :40 FL

1x50 @ :50 FR

2x50 @ 1:00 FL

1x75 @ 1:10 FR

1x75 @ 1:20 FL

Rules for FL: 5+ uwdk, head down first stroke, breath 1d1u.

3:00 break

4x

4x25 @ :30 BR po work (1. pullout drill, 2. 1 pullout to swim, 3. 2 pullouts to swim, 4. 3 pullouts to swim).

2x75 @ 1:35 kwb, BR/FR/BR

3x50 @ 1:00 BR race pace