Notes
600 choice warmup
6x100 pull at cruise pace (1:50 or so)
14 x 50 (2 fly, 4 back, 4 breast, 4 free) odds are stroke evens are build
Ladder of 100s (1 int, 1 recovery, 2 int, 1 recovery, 3 int, 1 recovery, 4 int, 1 recovery) Intervals all leave on 1:40, recovery leave on 2:10.
6x50 kick
100 cooldown