1:00 rest
4 x 100 @ 1:45- 50 ra2 la2 free drill, 25 choice drill in MRS (no free), last 25 is skulling
9 x 50 @ :50 in 3's:
1-2, swim/kick by 25's build swim to fast turn
#3- all kick, make interval
4 x 100 @ 1:35/1:45, desc to fast as follows:
25 swim in MRS no free build, 50 swim free, last 25 UDK on stomach; EXCEPT...
#3 is swim free @ 1:15/1:20
Check HR, then 1:00 rest
DISTANCE-
4x: 1 x 50 swim at GP @ :50/1 x 25 race @ :30 (25 is faster than GP)
1 x 50 easy @ 1:30
4x: 1 x 75 swim at GP @ 1:15/1 x 25 race @ :30
1 x 50 easy @ 1:30
4x: 1 x 100 swim at GP @ 1:35/1 x 25 race @ :30
1 x 50 easy @ 1:30
4x: 1 x 125 swim at GP @ 2:00/1 x 25 race @ :30
1 x 100 easy choice @ 2:00
1 x 175 race for time, goal is faster than 200 Goal Time
STROKE GROUP-
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