(B Group):

200 fast, 200 kick, 200 pull

10x50 Kick @ 1:00

1x200 mile pace @ 3:00

100 EZ

2x200 mile pace @ 3:00

100 EZ

3x200 mile pace @ 3:00

100 EZ

4x200 mile pace @ 3:00

100 EZ

2x200 IM @ 2:45

Warm-down

4200