Warm up
600 every 3rd length FT drag, 400 reverse IM drill
16 x 25 @:30
4 UW with Fins
4 Swim IM Order
12 x 25 :08 sprints off each wall @ :30
8 x 25 @ :30
descend each group of 2
4 x 25 fast choice @:30
20 x 50 all out @ 1:30
3 Free, 1 Choice
5 x 200 Pull w/ Buoy, Paddles, Snorkel @ 2:45
200 EZ
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4200 SCY
About 1 hour 35 min
-Good Sprint Workout, you should be exhausted after the 20 x 50's
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