Warm up-
200 SKIPS (Swim, kick, IM drill, pull, kick)
(1000)
Main set-
1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :55 free no fins
R@30
1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :50 free no fins
R@30
1 x 300 @ 4:00 with fins
50 choice/50 build free/50 fly/repeat
6 x 50 @ :45 free no fins
R@30
(1800)
200 cool down
