Notes
Warm up:
200 free/200 pull/100 kick
Main set:
4 x 150 (50 free/50 breast/50 free), RI 20 sec
4 x 150 pull, RI 20 sec
6 x 50 (25 fast/25 drill), RI 15 sec
4 x 100 free (descend 1-4) (1:50.27, 1:43.12, 1:39.50, 1:35.35), RI about 30-45 sec
Cool down:
100 easy (50 breast/50 kick)
100's at the end of the workout felt easy despite dropping so much time. I was surprised with myself.