Warm-Up:

400 yoyo

6x50 @ 1:00 odds- free/evens- back

Kick Set: w/fins

300 @ 4:00 IM kick

75 @ 1:00 free w/board

200 @ 2:40 IM kick

75 @ 1:00 free w/board

100 IM kick @ 1:20

Sprint Kick: no fins

12x25 @ :30 free kick w/board

Pull Set: Repeat 5x odds- free/evens- choice

3x75 @ 1:10 DPS

3x25 @ :30 no breath first 15 yards

Back Half: Repeat 5x odds- free/evens choice

3x125 @ 1:40 100 build/25 SPRINT kick

3x75 @ 1:00 50 build/25 SPRINT swim

RACE Set:

5x100 @ 3:00 choice (PB+5, +4,...+1)