12 * 50 (descend by round)
1) Pull on 1:00
2) Drill with PB 1:10
3) Swim on 50
4) Drill on 1:00
400 Pull 3rd 100 PBL
200 KIck "-"
300 cheating IM (ie do what you can - skip strokes, drills, kick
100 Long turns
8 * 400
1) IM descend on 7:30 + 30s?
2) Free ascend on 6:30 + 30s?
- if the extra rest is what it takes to be "perfect"
IM goes from fast then replacing a 100 time with drill or kick easy, swim easier and easier
Free goes from "all out" to adding 15-20s per repeat
Last 20 min
12 * 50 as above or
12 * 50 Kick 1 strong, 1 easy, 1 strong 2 easy, 1 strong, 3 easy then smooth fins for the rest
X * 25 choice on :35 dif each time
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