300/200 pull
200/100 kick
400/300 free race pace
1 min rest
4/3 x 100 free same race pace; rest 15 secs between
1 min rest
400/300 free OR IM race pace
1 min rest
4/3 free OR IM race pace; rest 15 secs between
4/3 x 100 50 drill/50 choice no free
Yards: 3000/3100
