3x150s swim descend 1-3 @ 2:40/3:00
3x100s pull descend 1-3 @ 1:45/2:00
3x50s choice drill @ 1:00
8/4x75s Choice swim @ 1:30/1:45
Odds- 10 seconds fast wall kick, 50 fast/25 easy
Evens- 10 seconds vertical kick, 50 easy/25 fast
Main Set-
2x200s Free @ 3:20/3:40
2x200s Swim (50 no free/150 free) @ 3:30/3:45
2x200s Swim (150 free/50 no free) @ 3:30/3:45
2x200s IM (25 IMO/25 free) @ 3:40/4:00
100 easy
