Notes
400 warm-up choice
4 x 25 heads up front crawl on :40
4 x 25 fists on :40
4 x 25 build on :40
100 easy
400 FR on 9:00 – negative split
2 x 200 Pull – BP 3/3/5/5 on 4:30
4 x 100 FR – descending 1-4 0n 2:15
Warm-down
2 x 50 – 25FR/25BR on :10 rest