Warm Up
1x400 Easy Choice (long and loose)
8x50 Kick/Swim (working on what kick, determines what stroke on the swim)
16x25 - 4 on each stroke ez/fast x25
Main set
3 sets (all on 10-15 sec rest at a moderate pace)
4x75 R1- Fc/Fly/Fc R2- Fc/Bk/Fc R3- Fc/Brst/Fc
2x150 IM/Fc x25
1x300 Pull breathe 5
Total 3900m 90mins
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