800 (200 drill kick pull swim)
1200 - 8x} 100 strong pace, under 1:10 for all, on 1:30
50 easy 1:00
keep heartrate high
400- 8x50 kick, odds down sprint, back easy, evens down easy, back sprint. on 1:10
1600 - 8x200 pull pads (band optional) 3:00, nice easy stretch
800 - FINS - 800 swim, heavy legs, tire them out, moderate - strong pace
200 - 8x25 sprint :30, IM Order
200 - warmdown
5600 yards total
The 100 sprints were tough! I was supposed to do those on 1:20, but after the first set, I wasn't able to get under 1:10, so I moved the rest up to 1:30 and then I was able to get enough rest to maintain that 1:10 sprint speed.
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