Friday 5:30-7am DISTANCE

15 minute warm up

400 pace @ 6:00
100 sprint @ 2:00
300 pace @ 4:30
50 sprint @ 1:00

repeat at least 3x, 4 if you can - use gear on 4th round if you need to

6x75 @ :10 rest
odds backstroke
evens build freestyle

100 easy