Warm Up: 600
300 choice (50 drill / 50 swim)
300 kick w/fins & board
300 pull breathing 3,5,7
6 x 50s Backstroke drill @ 1:10
Odds- double arm
Evens- 3 Pull/6 Kicks
Main Set: 1800
Do two rounds of the following, I recommend doing the 50’s IMO no free;
50 choice fast w/dive
150 FR (MDPS)
50 choice fast w/dive
250 FR (MDPS)
50 choice fast w/dive
350 FR (MDPS)
