400 Swim
200 Kick
300 Pull
100 Drill
4 x 75 @ :15 rest
-50 6-kick freestyle drill (6 kicks on each side), 25 Breathe every 5
3 x 200 @ :15 rest
1- 25 build/25 ez
2- 50 build/50 ez
3- 150 build/50 ez
(5x)
1 x 300 @ :20 rest (Descend 1-5 by set)
4 x 50 @ :10 rest (take extra :30 at end of each round)
Rnd 1- Stroke EZ
Rnd 2- 1 kick FAST, 3 ez
Rnd 3- 2 kick FAST, 2 ez
Rnd 4- 3 kick FAST, 1 ez
Rnd 5- ALL FAST
1 x 200 EZ
__________________________
4600 LCM
About 1 hr 35 min
-on 300's went 4:30, 4:20, 4:12, 4:08, 4:03
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