Friday/Sat

W/U
200 swim (choice)
100pull
100kick

Stroke Set: (30sec between sets)
4x75 IM :15sec
4x75 swim :15sec
4x75 pull :15sec
4x75 swim :15sec

Main Set:
300swim (gradual build) :30sec
200 negative split :30sec
100 fast :30sec
4x50 all out (1:00/1:10/1:20)

C/D:
4x50 easy swim