INTERVAL: 2:15 / 2:30 / 3:00
3/2 x 150 dec 1-3
3/2 x 150 pull breathe by 3
3/2 x 150 25 IMO/25 streamline kick on back (6-8 dolphin kicks u/w first)
4 x 25 FAST FR @ :30 / :40 / :50
INTERVAL: 1:30 / 1:40 / 1:50
3 x 100 dec 1-3
3 x 100 pull breathe by 5
3 x 100 Drill/Kick/Drill/Swim (1-FLY; 2-BACK; 3-BR)
4 x 25 FAST FR @ :30 / :40 / :50
INTERVAL: :50 / 1:00 / 1:10
3 x 50 dec 1-3
3 x 50 pull breathe by 7
3 x 50 IMA (FL/BK; BK/BR; BR/FR)
4 x 25 FAST FR @ :30 / :40 / :50
COOL DOWN
3000/2500
