Notes
450 warm up (100 swim/50 kick, repeat)
6x75 w/:20 rest (25 right arm/25 left arm/25 swim)
2 x [3x50 swim w/:15 rest (descend 1-3)
3x50 w/:15 rest (free/non-free by 25)
250 pull (3/5 breathing pattern by 25)
w/:30 sec rest]
4x125 w/:30 sec rest (25 SPRINT, 100 no walls)
200 cool down