Long loose 1000
18x50 in 6 sets of three (choice of stroke or kick as the interval allows)
3 on 1:10, 3 on 1:05, 3 on 1:00, 3 on :55, 3 on :50, 3 on :45
8x150 - 3:00 (50 kick/50 drill/50 swim)
Two rounds of the following ladder - :30 rest between distances, choice of stroke, everything fast
100,75,50,25
20x25 - :40 kick or breathing pattern 3,2,1,0
EZ 400
=4500 SCY
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