Warmup:
600 Choice
[600]
Drill Set:
3×100 kick-scull-drill-swim
4×50 drill-swim
4×25 Build
[600/1200]
Main Set:
Part I: 3 sets of 4×50; 100 easy after each set of 4×50
4×50 arms= 80% effort, legs=100% @ c+ 1/2 c (e.g. if c=1:00, the interval is 1:30. If c=:40, the interval is :60)
4×50 arms = 100% effort, legs = 80% effort @ c + 1/2c
4×50 FAST @ c+ 1/2c
[900/2100]
Dessert:
8×25 FAST kick
6×50 odd: c+5, even: c+10
100s pulling: alternate breathe @ 10
[500+/2600+]
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