Notes
400 swim, 200 kick, 200 pull warm up
8x50 drill down, swim back, with fins on 1:05
6x200 pull on 4:00 min rest between each set
3 build (times: 3:30, 3:00, 2:45)
2 pace (times 2:58, 2:55)
1 hard (2:40)
300 kick w/fins
2x25 kick under water 1 breath
50 swim cool down