Warm up
800 swim, 200 kick
Three ladders:
Ladder #1 long and smooth - 1:30 per 100
400, 300, 200, 100
Ladder #2 80% effort - 1:30 per 100
200, 150, 100, 50
Ladder #3 sprint - 2:00, 1:30, 1:00, :30
100, 75, 50, 25
8x75 - 1:20 50 moderate/25 sprint
16x25 - :40 breathing 3,2,1,0 per length
300 EZ
=4050
