Notes
3700 yards
4*(100 free, 100 stroke, 50 kick)
8*75 on 1:15 (25 non free, 50 free)
4*300 on 4:30 (1st Rep --> 1st 100 fast (1:15), 2nd Rep --> 2nd 100 fast (1:18), 3rd Rep --> 3rd 100 fast (1:20), 4th Rep --> All 300 fast (4:06))
100 recovery
12*50 free pull on 55 sec (1,4,7,10 = Breathe every 3; 2,5,8,11 = Breathe every 5; 3,6,9,12 = Breathe every 7)
200 cooldown