June 25 – By Jen (3,000)

Warmup:

• 200 swim
• 200 kick
• 200 pull

Main:

• 4×50 kick @ 1:05
  • 25 fast/25 choice
• 3×200 pull @ 4:00
  • 50 fingertip/150 pull
  • OR 100 drill/100 swim
  • 30 sec rest
• 4×100 swim strong @ 1:30 w/ 20 sec. rest
• 100 easy
• 8×50 kick @ 1:05
  • odd no board/even w/ board
• 100 easy
• 2×200 IM
  • 100 drill/100 IM @ 3:45
• 100 Easy!