wed/thurs

W/U
150swim- choice
4x50 kick (easy, fast)
150 pull

Drill Set
4x150 drill (50 one arm, 50swim, 25 armpit, 25 swim) :20sec

Main Set
2x (1min between sets)
300pull :30 sec
3x100 strong/pace :20sec

cool down
2x100 (50 no free, 50 free)