Notes
800yd warmup
4x100 pull breath 3, 5, by 50
3x (3x50, 50 on 1min, 4x50, 50 on 1min, 3x100, 100 easy)
1st rep 50s on 50, 100s on 1:35
2nd 50s=45, 100s=1:30
3rd 50s=45, 100s=1:25
I hit everything but just barely on the last set of 100s
16x25 on 40s IM order (4 of each) down cruise, back sprint
I hit 14seconds or so for the freestyle on the last ones! Push off of the wall too
200yd cooldown
I pulled my lower back on the hard butterfly ones - gotta watch that in the future.