Warm up:
4x100s @ 1:45 descend 1-4
8x50s @ 1:00 streamline kick/drill IM Order
Drill set:
4x50s breaststroke 1 pull 2 kicks
4x50s 25 breast pull with dolphin kick/25 breast pull with flutter kick
Main Set:
Do 4 times:
1x200 swim free @ 3:20/3:40
4x50s @ 1:00 choice stroke
1-easy
2-build
3-fast
4-fast
Cool down:
4x100 @ 1:45 ascend time 1-4
Fast to Slow by 100
