Warm Up
400 with fins
400 pull
4 x 100 with one length being 7/1 – rest 10-20″
8 x 50 as 25 fast (but relaxed), 25 easy – rest 10-20″
Main
10 x 50 1:15 – move some water
200 choice swim – fins or pulling are allowed
8 x 50 1:10 – move some water
200 choice swim – fins or pulling allowed
6 x 50 1:00 – move some water
200 choice swim
4 x 50 :50
200 choice swim
2 x 50 :45
Cool Down
100 choice