Warmup:
200 Swim, kick, IM drill, pull
(800)
X2
1x300
Rd 1-kick with fins for time (Paul will record your time) rest 30 seconds
Rd 2-pull rest 30 seconds
4x50s
Rd1- kick 1 easy 3 fast @ 1:00
Rd2- pull 1 easy 3 fast @ :55
(1000)
Main set:
X2
8 X 50 @ :50
Odd- easy
Even- fast
8 X 25 @ :30
Odds- build
Even- fast
(1200)
Total 3000
