400/200 pull breathe 3-5-7 by 50
300 IM [Drill/Kick/Swim by 25]
4 x 25 sprint cycle
(1300/1200)
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3x / 2x:
- 1st & 3rd set are FREE
- 2nd set is choice STROKE or IM
- Adjust interval for 2x thru (~+:10-:15 secs)
100 FAST @1:30
50 FAST @1:00
50 RECOVERY @2:00
(2500/2000)
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4/2 X 50 KICK with or without fins
streamline kick on your back [25 FLY / 25 FLUTTER]
4/2 x 50 KICK w/board
25 BR kick / 25 FR kick
2900/2400
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100 cool down
total yards: 3000/2500
