Notes
Warm-up:
200 swim, 200 kick, 200 pull
4 x 50 kick on :10 rest – 25 easy / 25 hard
4 x 50 drill on :10 rest – 25 double breath / 25 6 kick switch
100 easy
12 x 25 swim on :35 – alternate stroke count and build to fast
12 x 50 on 1:05, 1:05, 1:00 – repeat 4 times
50 m cooldown