100 Swim/100 Kick> 2-4x thru
6 x 50 (on 1:15-1:30) 2x(kick/drill/build by 50)
Main Set:
300 Pull (100 ez/100 Strong/100 ez)
-20 sec rest
200 Paddles only (Build)
-20 sec rest
100 Swim Strong effort!
50 ez swim
4 x 50 (on 1:15-1:30) (25 Shark/25 Sailboat)
200 Pull (breathe 3/5 by 50)
4 x 50 (on 1:15-1:30) (25 FAST/25 ez)
100 warm-down