Notes
warm up 500 swim with drills and pulling
main set : 5x300
1st 300 4:19
2nd 300 4:19
3rd 300 4:18
4th 300 4:17
5th 300 4:19
50 easy
5x100 on 1:45
1st 100: 1:20
2nd 100: 1:21
3rd 100: 1:20
4th 100 1:21
5th 100 1:24
50 easy
10x50 on 60 secs. I lead this set. Swam hard finsihed each 50 on 40 or less seconds.
cooldown was ~400 easy with pulling equip and some without.