300/200 swim
200/100 pull breathe 3-5-3-7 by 25
200/100 kick
4 x 50 IMO build/drill
4 x 25 sprint cycle
---
4 x 100 FR rotate FAST 25 FLY @ 1:40 / 1:50 / 2:00
rest 1:00
4 x 100 FR rotate FAST 25 BK @ 1:40 / 1:50 / 2:00
rest 1:00
4 x 100 FR rotate fast 25 BR @ 1:40 / 1:50 / 2:00
rest 1:00
4 x 100 FR @ your T-pace + :05 (i.e. T-pace = 1:20 + :05 = 1:25)
---
16/8 x 25 @:40 / 1:00
odd: no breathers
evens: fast but effortless--max. 3 breaths
100 cool down
3000/2600
