Warm Up
200 Swim
200 Pull
8 x 25 :@ :45 – evens are 9/1; odds are 7/1
Main
125 Kick w/ 15″ rest
100 Kick w/ 15″ rest
75 Kick w/ 15″ rest
50 Kick
100-200 swim easy swim, regroup
4 x 75 choice @ 1:30-2:00 as 25 scull, 50 swim
600 Swim @ 12:00 time cap
5 x 100 @ 1:50 – same pace per 100
4 x 75 @ ~1:30 middle length is backstroke
4 x 50 @ ~1:00 odds are fly/free — evens are breast/free
4 x 25 @ :45-1:00 FAST
400 Pull
Cool Down
200 Choice