Saturday

W/U:

3x100swim

2x100kick

100pull

Stroke Set:

8x50  :15 sec

even: breast/free  (25 of each)

odd: fly back

Main Set:

2x600 broken as:

2x75 (50 one arm, 25swim) :15sec

150pull :30sec

300swim (build)

1 min rest between sets

Cooldown:

200swim easy