Notes
Pre-set:
3 X 200 @ 4:00 - done as 50 drill/100 swim/50 drill
=600
Main-set (level 2):
3 X 100 @ 2:00
1 X 50 @ 2:00 Fast (level 2 same)
3 X 50 @ 1:00 kick (level 2 same)
6 X 25 @ :25
3 X 50 @ :55
1 X 100 @ 1:30
2 X 50 @ 1:15 EZ
2 X 500 @ 8:15 or better, descend by 100 (8:30)
5 X 50 @1 00
4 X 75 @ 1:30 build/ez/fast by 25
=2550
Cool down
200