4 x 50 @ 1:00 (Set 1 Free, Set 2 Br/Fr, Set 3 Bk/Br, Set 4 Fly/Bk)
1 x 100 Free @ 1:30
(4X)
200 Kick
6 x 150 @ 2:30 (Pace effort)
4 x 150 @ 2:20 (Pick up effort)
2 x 150 @ 2:10 (Step up effort)
200 EZ
3 x 400 @ 7:00 Swim/Kick by 100's
200 EZ
____________________________
4800 SCY
About 90 minutes
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