Warmup: 300 free, 200 stroke

Main Set:

3 x 50’s sprint, 60 seconds rest. Fast, hold same pace, then 50 EZ

3 x 50’s sprint, 60 seconds rest. Fast, hold same pace, then 150 EZ

Repeat set with different stroke

25 sprint, 75 EZ; 30 sec rest

25 sprint, 75 EZ

100 EZ

Total 1800 yards