Warm up-
400/300 swim
6 x 75 choice, drill-swim-drill @ 1:15
4 x 50 build free @ :50/1:00
8 X 25 sprint cycle @ :35 4-free, 4-no free
(1100/1000)
Main set- 2 times thru:
1 X 200 free @ 3:00
5/3 x 50 free @ :50
1 X 200 IM @ 3:20
5/3 x 50 pull @ :55
(1800/1400)
100 cool down
Total-3000/2500