Do your work... Get in the water.Warm up
1000 (500 swim, 500 pull)
4x400 (6:00, 5:45, 5:45, 5:30)
12x100 (1:45, 1:30, 1:30, 1:15)x3
Do not rest after 1:15, roll through. Use a different interval for the set rather than taking extra rest after four.
12x50 - 1:10 choice #6 and #12 FAST. These may be kick if you like, in which case they are fast with #6 and #12 EZ.
6x75 - No interval. (25 underwater, 50 EZ, breathe... breathe... breathe...) Underwater 25 is intended to be streamline w/kick, fins are optional.
Total = 4850 SCY
