500/400 swim 50 FREE/50 CHOICE NO FREE
100 KICK-200 PULL-100 KICK
200/100 SWIM NO WALLS!
4/2 X 50 SWIM STRONG! rest :20 between
300/200 PULL-build each 100
4/2 x 50 FAST FR rest :30 secs between
300/200 CHOICE (kick/drill/swim by 25)
4/2 x 50 2-FR RACE PACE from dive*; 2-EZ
300/200 IM (3 X 100 IM)
8/6 X 50 ODDS-DRILL
EVENS-BR or BK
yards: 3000/2100
