Thursday 12/4

4 x 125 warmup pace last 50 is choice drill

4 x 100 FR perfect technique with FLiPTURNS!

4 x 75 25 swim / 25 kick / 25 swim

4 x 50 swim 25 IMO / 25 FR

4 x 25 @ :30 FAST!

4 x 50 25 FR / 25 IMO

4 x 75 25 swim / 25 kick / 25 swim

4 x 100 IM odds: swim  evens: drill

*4 x 125 FR build
*skip for short workout

100 cool down

3000/2500