Warm up-
100 Free @ 1:40/2:00
4 x {100 IM drill @ 2:00/2:15
50 IMO build @ 1:00
4x100 @ 1:50/2:00 kick with fins
50 flutter 50 dolphin
(1400)
Skill set-
6 x 50 @ 1:00/1:10
25 3/4 catchup or zipper, 25 swim
(300)
Main set 3Xs-
1x200 Free descend by rounds @ 3:10
1x100 IM drill @ 2:10
4x50s @ :55 choice descend 1-4, ascend the last round
(1500)
Total 3200
