400 free
200 drill,swim IM
3x50 dec 1-3
X2:
Rd.1: Free
Rd.2: IM
200 @4:00/4:30
3x100 descend @1:20/1:35
Rest
100 @2:30/3:00
4x50 build @:50
Rest
100 free @1:20/1:15
2x25 all out fast pick stroke . :40
Cool down
100 easy
