Clear the mechanism.

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

2x{1 x 200 on 3:00 100free/100im EN1
{1 x 200 on 3:00 100im/100free EN1
{1 x 200 on 3:00 im EN2
{1 x 200 on 2:40 free EN2

10 x 50 on 1:10 build/FAST EN2

8 x 25 on 1:00 MOPS (middle of pool sprint) SP3

1x{1 x 500 on 7:15 400free/100strk EN2
{1 x 400 on 5:45 300free/100strk EN2
{1 x 300 on 4:15 200free/100strk EN2
{1 x 200 on 3:00 100free/100strk EN2
{1 x 100 on 1:30 strk EN2

3x{4 x 100 on 1:30 free EN1
{4 x 25 on 1:00 choice sprint SP3

4 x 100 on 1:30 free EN1

6,000 Yards