Friday, July 13

10 minute warm up

16x50 @ :55 or 3rd person rest
3 - descend
1 - back/breast

3x200 @ 2:45
4x100 @ 1:30
6x50 fast @ 1:00
4x100 @ 1:30
3x200 @ 2:45

2x500 pull, negative split each @ 8:00

200 kick

100 easy