100 swim
100 kick
100 IM drill
100 pull
4 x 25 sprint cycle
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The fast 50s can be your choice (FR, IMO, Stroke, ...) I recommend 25 fly/25 fr...FAST, of course!
16 x 50 @ :50 every 4th one is ALL OUT FAST!
rest 1:00
12 x 50 @ :55 every 3rd one is ALL OUT FAST!
rest 1:00
8 x 50 @ 1:00 every other is ALL OUT FAST!
rest 1:00
4 x 50 @ 1:05 ALL OUT FAST!
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cool down remaining time
