400 your choice on your own
MAIN SET: 2100
500 freestyle, except that 3rd length of every 100 is backstroke
5 X 50 with fins. Choice on :20 RI
400 freestyle, except that 3rd length of every 100 is breast kick on your back
4 X 50 with fins. Choice on :05 less rest than first set of 50s.
300 freestyle pull with pull buoy. Bump up breathing pattern by one stroke, and keep one goggle in water when you breathe.
3 X 50 with fins. Choice on :05 less than last time.
200 freestyle for 80 to 85% effort. Get your time.
4 X 25 freestyle with fins. Take 6 dolphins to start each length, and then take only 2 breaths (or one breath if possible) on rest of length.
Your choice EZ swim.
Total Yardage: Approx. 2600