Warmup:
4 x 75 scull-kick-swim by 25
4 x 50 build
4 x 25 odds build, evens strong
Main Set:
5 x 200 on +5 to +10, descend 1-5
4 x 150 on +5, descend 1-4
3 x 100 on cruise, descend 1-3
2 x 75 on -5, descend 1-2
1 x 50 fast
(short on time? start with 1 x 200 and work your way up to 5 x 50)
More Stuff:
8 x 75:
#1-3 rotate a 25 kick, #4 all kick
400 pull
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