Thursdsay 3/5

200/100	FR	swim
200/100		50 scull / 50 kick
200/100	FR	pull
100	IM	drill / kick
4 x 25	FR	sprint cycle			800/500
200	FR	build by 50	3:00/3:15
100	FR	cruise	1:30/1:40
2 x 50	FR	all out FAST	1:00/1:05
			1 MIN REST
200	FR	strong & focus on good technique	2:45
100	FR	all out FAST	2:00/2:15
2 x 50	CHOICE		:50 / :55
			1 MIN REST
200	FR	all out FAST	3:30/3:45
100	CHOICE		1:45/1:55
2 x 50	FR	strong & focus on good technique	:45/:50		2000/1700
200	CHOICE	drill			2200/1900
3X/2X:
100	CHOICE	kick fast	2:00
4 X 25	IMO		:30 / :40
50	CHOICE	ez	1:00		2900/2400
100		COOL DOWN			3000/2500