Sunday 1:30-2:30pm no practice Tuesday or Thursday
500, every 4th 25 is choice
300, 50 IMO, 25 free kick
4x25 sprint cycle @:30
X2
8x50 free @:50
1 fast, 3 pace (+:02 from fast 50)
4x75 kick build, choice @1:30
8x25
Rd 1: @:20 free
Rd 2: @:25 IM (2 of each stroke)
100 fast @1:30
Rd 1: Free
Rd 2: IM
100 easy @2:00
Rest 1 min after 1st round
Cool down
100 easy
