Step your game up! Warm up
400 swim, 300 drill, 200 IM, 100 kick
6x200 - reduce interval by :10 every 2 ex(3:00, 2:50, 2:40)
EZ 100
5x100 - 1:45 (#1 maximum effort, #2 75 max/25 EZ, #3 50 max/50 EZ, #4 25 max, 75 EZ, #5 EZ)
Two rounds of IM ladder:
200 free - 3:00
150 breast - 2:15
100 back - 1:45
50 fly - 1:00
16x25 - :30 fast kick
1x800 long and smooth, pull or swim
=5000 SCY
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