500 swim
100 kick
200 pull
100 IM drill
Main set:
3 Rounds of:
1 x 200 free @ 3:00/2:50/2:40
2 x 100 choice no free @ 1:50
4 x 50 kick...25 easy 25 hard @ 1:00
2 x 25 underwater dolphin kick :35
1 x 200 free @ 3:00/2:50/2:40
2 x 100 choice no free @ 1:50
4 x 50 kick...25 easy 25 hard @ 1:00
2 x 25 underwater dolphin kick :35
200 easy
