Warm Up
200 swim
200 kick
200 pull
4 x 75 as 50 drill/25 build @ ~1:30
50-100 choice
Main
4 x 50 choice @ :50
6 x 100 choice w/ :10″
6 x 100 choice w/ :10″ fins optional
6 x 100 pull w/ :10″ rest
Cool Down
6 x 50 choice breath control @ 1:15
200 swim
200 kick
200 pull
4 x 75 as 50 drill/25 build @ ~1:30
50-100 choice
4 x 50 choice @ :50
6 x 100 choice w/ :10″
6 x 100 choice w/ :10″ fins optional
6 x 100 pull w/ :10″ rest
6 x 50 choice breath control @ 1:15