Warm up:
5x100s swim, kick, IM drill, pull, swim rest 15 seconds between
8x50s pull @ 1:00 3 breaths/4 breaths by 25
(900)
Main set:
3x50s kick @ 1:10
3x100s 50 bk/25 br/25 fr @ 1:50
1x100 fast free @ 2:00
6x25s fly @ :30
Odds-drill, evens-fast
3x50s kick @ 1:10
3x100s 25 bk/50 br/25 fr @ 1:50
1x100 fast free @ 2:00
6x25s fly @ :30
Odds-drill, evens-fast
3x50s kick @ 1:10
3x100s 25 bk/50 br/25 fr @ 1:50
1x100 fast free @ 2:00
6x25s fly @ :30
Odds-drill, evens-fast
(2100)
200 cool down
