Notes
500 warm-up (75 swim, 25 kick no board)
10 x 25 stroke count (25 heads up, 25 heads down)
100 easy
2 sets of:
2 x 100 pull on 2:30 - decending 1-2
2 x 50 swim on 1:10 - decending 1-2
Rest 1 minute
100 easy
10 x 25 on :40 (alternate easy/hard)
100 cooldown