Friday/Saturday

W/U:
6x100m
1. swim, 2.kick, 3.pull

Drill set:
8x75m :15 sec rest
1. 25 back kick/25back swim/25free
2. 50 one arm drill/25 free

Main Set:
600swim- neg split
1minutes rest
300pull :30 sec
3x100 descend :15 sec

CoolDown:
200 (50 free, 50 no free)

2600m