500/300 FREE 75 swim / 25 drill
300 PULL
200 IM KICK
4 x 25 SPRINT CYCLE
8/4 x 50 dec 1-4
100 for time--GET YOUR TIME!
Take your time divided by 4...now use this as your pace time for the following set:
30 x 25 FREE holding your pace time @:30/:40/:50
Rest 1:00 after 15
8/4 x 75 25 FR / 25 IMO / 25 FR
3000/2300
