Warm up-
400 free
300 IM (25...kick, drill, swim)
8x50s pull @ :55
Odds- free
Evens-choice
(1100)
Pre-set-
6 x 150 (100 swim/50 kick) @ 2:45 3,5,8 fast
(900)
Main set-
4x50 @ :50 descend 1-4
2 x 100 build by 25s @ 1:40
1 x 200 @ 3:00
2 x 100 1-easy 1-fast @ 1:40
4 x 50 @ :50 build
(1000)
200 Cool Down
(200)
