12 * 400

1-6) 30s rest between each

Free/Back fist/swim with fins

IM K/S by 100 with fins

IM K/S by 50 with fins

8 * 50 Fly on 15s rest ( alternate swim and kick by 50 if needed)

400 Back 100 Swim/100 RA/LA/100 6 Kick with strong K/100 build S

8 * 50 1) 2K1P, 2) Swim on 10s rest

Last 6

IM ascend, Free descend

400 IM swim strong on 5:45, 6 or 6:30

400 Free long on 5:15, 5:30, 5:45 or 6

350 IM - drop a stroke

400 Free stronger

350 IM long

400 Free stronger or fast if it is your last one

300 IM - exaggerate length or drills

400 Fast

Warmdown with 25's

6 fast kicks off wall - two fast strokes then swim easy