3x200 every 4th 25 is no free
4x100s choice @1:50/2:00
IMO
50 drill/50 swim
6x50s @ 1:00 build/drill
Build into a fast turn
(1300)
10x50s @ :55 pull breathing 5/7 by 25
Make sure fingertips enter the water first, catch water at surface!
(500)
Main set:
5x125s @ 2:00 free
Odds- 75 fast 50 easy
Evens- 75 easy 50 fast
(625)
5x75s @ 1:15
Odd- IM no free
Evens- free
(375)
12x25s @ :35
Odds- underwater
Evens- choice fast
(300)
Cool down
