Warm up

700 (100 free, 100 no free)

3 x Main

3 x

50 kick on 1:00

50 swim on :45, :50 or :55 build

2 x 175 2:30 150 or 125 Paddle pull or swim - neg split

6 x 25 alternate 12.5 ez/fast, fast/ez :35

LD 200