Warm up-
400 swim
300 IM kick/drill/swim
(700)
6x75s @ 1:20
Odds: Choice
Evens: Free
Descend by groups of 2
(450)
4 Rounds-
2x100s free @ 1:30/1:50
8x25s @ :30 fast kick rds 1&3 and pull rds 2&4
25's are choice
(1600)
8x50s descend 1-4 @ :55
(400)
Cool down
