Warm-up:  400  1:30 RI
                  2 x 300   1:00 RI
                  3 x 200   :45  RI

                  4 x 100 on 1:35, 1:40, 1:50 Build 1st to 75%; Build 2nd to 80%,

  Build 3rd to 85%, 4th all  at 80% pace 

Main set:          5 x 150 on comfortable interval  EN1

                        6 x 125 on 1:55, 2:00, 2:05, 2:10  EN 2

                        7 x 50 on 1:15, 1:30  EN 3

Kick set:    8 x 100 kick  Build/ last 25 all out   :30 RI

Drill set:    12 x 50 on 1  Stroke drill work good balance forward and/or side-to-side

Cool down:        10 x 50 on 1   1-4 SWOLF / 5-8 Stroke timing drill / 9-10 EZ