Twice in one month, and it is not even halfway over yet!!!
1x400 Warmup
8x75's 25 kick/25 drill/ 25 swim; @1:20 (1:30, 1:45)
2x200's IM drill; @ :30 rest
12x25's 1-skull, 2-underwater recovery, 3-3/4 catchup stroke (all free); @ :30 (:35, :45)
8x50's ALL-OUT-SPRINT!!!; @1:30 (1:45, 2:00) (you should be getting at least :45-1:00 rest)
1x500 recovery, distance per stroke
8x25's ALL-OUT-SPRINT!!!; @1:00 (1:15, 1:25) (you should get at least :30-:45 rest)
1x300 recover & cooldown
Total yardage: 3,100
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