Notes
500 warm up
6x75 @ 1:30 (25 kick/25 drill/25 swim)
3 x [1x200 pull @ 3:45
3x100 swim @ 1:50]
50 easy
4x25 @ :45 (FAST! "In-Water-Start" @ the flags)
50 easy
9x25 @ :40 (1 easy, 1 medium, 1 FAST!)
9x25 @ :40 (1 easy, 1 medium, 1 FUN! ex: feet-first, corkscrew, dolphin-diving, etc)
200 cool down
*3300 total*