Warm-up: 200 IM, 100 Kick, 100 pull, 100 sprint
Main Set: Sprints :20 Rest
16×25 (1 length) swim, IM order
1-4= Butterfly
5-8= Backstroke
6-12= Breaststroke
13-16= Freestyle
(All 100% effort, all out sprint!)
1×200 choice easy
8×50 freestyle
Odd Numbers= Sprint!
Even Numbers= Pull, focus on elongating strokes
Cool Down: 1×200 freestyle at easy pace
