Notes
2 x 400 (mix of bk, free, one-arm, kicking & stroke work) - rest 25 sec
3 x 200 - rest 20 sec (first two IM, 2nd one bk/free)
3 x 100IM + 50 bk easy (pushed bk & free, fly was one breath underwater dolphin)
4 x 50 @1:00 (BK/one-arm free) averaging 40 sec*
All backstroke turns triple dolphin underwater.
All free turns after first two sets double dolphin underwater
* right elbow hyperextended last wk. On last 100IM + 50BK had extreme pain after I extended right arm on freestyle. So dealt with the pain on the Bk (quadruple underwater dolphin to minimize BK) and swam 2nd lap left arm single stroke.