Notes
WU = 100 free + 50 br + 50 back
Main sets
4x50 fast on long recovery :49, :47, :47, :44
4x25 SPRINT on long recovery :19, :19, :18, :18
4x50 FASTER on long recovery :42, :43, :43, :41
CD = 5x50 free e.a.s.y. w/ alternating 25 back/br inbetween
I was gassing out ~80yd of the second 4x50 set but that's ok. This should