Warmup:
300 Swim
6x75s @ 1:20
Odds-free
Evens-IM
Descend in groups of 2
8x25s @ :30 sprint cycle
1-4 free
5-8 choice
(950)
2x300s
Rd 1-kick with fins build by 100 rest 30 seconds
Rd 2-pull Build by 100
(600)
2Xs:
4x50s swim with fins
Rd1- @ :50
Rd2- @ :40
1-fast/easy
2-easy/fast
3-drill
4-all fast
(400)
Main set:
X2
8 X 50 @ :50 choice
Odd- build/drill
Even- fast
8 X 25 @ :30 choice
Odds- build
Even- fast
(1200)
50 easy
Total 3200
