10-15 min warm up
25 easy @ :05 rest
50 fast @ :10 rest
25 fast @ :05 rest
50 easy @ :10 rest
100 fast @ :30 rest
50 sprint kick @ 1:00 rest
repeat 4x
pull set:
75 - middle 25 fast
150 - middle 50 fast
300 - middle 100 fast
300 - middle 100 fast
150 - middle 50 fast
75 - middle 25 fast
* work on breath control when not swimming fast
200 skull
100 easy
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