Warmup (800)
200 Swim
200 kick
8 X 50 Pull @ 1:00 breathing 3,5 by 25
Main (2400)
4 X 50 @ 1:00 fly with fins!!
1 drill
1 build
2 fast
4 X 100 IM @ 1:50/2:10
4 X 50 @ 1:00 back (same way)
4 X 100 @ 1:30/1:50 Free
4 X 50 @ 1:10 breast (same way)
4 X 100 IM @ 1:45/2:00
50 best 50 worst
4 X 50 @ 1:00 free (same way)
4 X 100 @ 1:25/1:45 free descend to fast
Total 3200
