4 x 200 as swim/kick/pull/swim
12 x 50 as 2 Drill/1 Swim @ 1:20
– Choice stroke but keep them together in sets of 3
– Sher = 1 round at least of fly with fins
8 x 50 swim mid-pool @ 1:15
3 Rounds, desc. 300’s 1-3 starting at 75% effort
- 3 x 100 cruise @ 1:50 act: { (1:33, 1:32, 1:32), (1:30, 1:30, 1:30), (1:30, 1:29, 1:30) }
- 1 x 300 strong (75% effort) @ 5:30 act: 4:38, 4:25 and last swum 200 in 2:46
**ran out of time for the last 300**
200 cool down
TOTAL: 3800m
