Saturday 4/4

500/300 swim

400/200 pull

300/200 kick

200/100 IM drill

4 x 25 sprint cycle (1500/900)

5 x 100 FR rotate 25 fast; last one fast one @1:30/1:40

8 x 50 IMO [25 swim / 25 kick]

4 x 75 FR rotate 25 fast; last one fast one @1:15/1:20

8 x 25 IMO @:35/:40   (3000/2400)