Warm-up:
400 Free
300 Pull
100 Kick
4x25 Sprint Cycle @ :30
Main Set:
4x100 Desc. 1-4 - #4 should be ~80% @ 1:35/1:40
6x50 2 of each stroke - No Free @ :55/1:00
3x100 @ 1:35/1:40
1. 50 Strong/50 easy
2. 50 easy/50 Strong
3. ~80%
1. 50 Strong/50 easy
2. 50 easy/50 Strong
3. ~80%
6x50 Pull - Desc. 1-3; 4-6 @ :50/:55
2x100 @ 1:35/1:40
1. ~80%
2. Easy
1. ~80%
2. Easy
6x50 Kick - O:Fast/easy E:easy/Fast @ 1:05/1:10
1x100 Fast @ 1:35/1:40
100 easy
