Warm up-
8x100s @ 1:40/2:00
Odds- 75 free/25 drill
Evens- IM
Pull set-
10x50s pull @ :55
#1-4:3 breaths/4 breaths
#5-8:2 breaths/3breaths
#9-10:1 breath/2 breaths
Main set-
Do 3X/2Xs-
4x25s @ :30 Build each 25
2x100s @ 1:45 choice- negative split (second 50 faster than the first)
4x50s @ :50/1:00 choice, all 4 the same stroke, can change each round,
descend 1-4
1x50 easy...
Cool down-
50 easy
3000/2450