Notes
450 warm up (free,kick, pull)
3×150 w/ 15 sec rest (50 kick/100 free)
9×50 swim (2 strong w/ 10 sec rest, 1 easy w/ 20 sec rest, repeat)
300 pull (build by 100)
4×75 pull w/ 15 sec rest
6×50 w/ 10 sec rest (25 FAST!/25 easy/kick on wall for 10 sec)
300 cool down (50 kick/ 100 free)