April 5

10 minute warm up

8x150 pull, short rest, fast effort @ 2:10

500 @ 7:10
300 @ 4:00
400 @ 5:45
200 @ 2:40
300 @ 4:20
100 @ 1:20
200 @ 2:55
50 @ :40

100 build swim
50 sprint kick
your choice of rest 2x-4x