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
