Warm up
400 swim, 300 drill, 200 kick, 100 IM
Three rounds of:
1x300 - 4:45 moderate pull or swim
3x100 - 1:40 fast
8x75 - 1:30 (breathing 3 times on the first length, 2 on the second, and 1 on the third)
8x50 - 1:10 kick (twice through IM order: Fly - board held sandwiched between your palms, Back - board held overhead like a canopy, Breast - board held in front like a bulldozer, free - standard)
EZ 200
=4000 SCY
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