Looong Course

Warm Up:
200 choice
250--50 free/50 drill
6x50 kick :10 RI
250--50 free/50 stroke
Main Set:
200--50 free/50 stroke
150 build each 50
100 moderate
50 EZ
100 time trial
200--50 free/50 stroke
150 build each 50
100 moderate
50 EZ
400 time trial
200--50 free/50 stroke
150 build each 50
100 moderate
50 EZ
200 time trial
Total Distance: 3200 m