(2x)
250 swim, 150 stroke drill, 100 kick
6 x 50 @ 1:00 (descend 1-3, strong 4-6)
8 x 100 @ 1:30(4 at 75%, 4 at 85%)
300 build done 50 kick, 50 fly drill, 50 back, 50 kick, 50 breast, 50 free
6 x 50 @ 1:00(build 1-3, strong 4-6)
6 x 100 @ 1:30(3 at 75%, 3 at 85%)
200 build done 50 fly swim kick, 50 back swim kick, 50 breast swim kick, 50 free swim kick
6 x 50 free @ 1:00(strong)
4 x 100 @ 1:30 (2 at 75%, 2 at 85%)
100 stroke drill
6x 50 @ 1:05 at 75% (odds free, evens stroke)
100 easy
___________________________
4700 LCM
About 1hr 30 min
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