Notes
500 warm up (kick any 200 meters)
8 minute kick w/board (:30 easy, :30 hard, last :60 ALL fast!)
100 recovery
8x50 w/:20 sec rest (25 drill/25 swim)
4x50 w/:45 sec rest (25 ALL OUT FAST/25 recovery)
400 pull (3/5 breathing pattern by 50)
6x50 w/:30 rest (descend 1-3, 4-6)
100 cool down