Warm up-
400 FR
200 25 IMO / 25 FR
300 KICK
(900)
6 X 50 FR 25 DRILL/ 25 SWIM
(300)
Main set-
3/2 X 200 PULL @ 3:30/4:00
3/2 X 150 FR build by 50 @ 2:30/3:00
3/2 X 100 FINS kick/swim @ 1:45/2:00
3/2 X 75 IM (fly,back,breast) @ 1:30/1:45
3/2 X 50 choice @ :50 descend 1-3
3/2 X 25 fast @ :30 free no more than 2 breaths
(1800)
200 easy
