march 11th/march 12th

warmup:
200 swim
150 kick
100 pull
50 drill fist

stroke set:
8x50 :15 sec
odd- 6kick layout
even- 25dps/25 fast turnover


main set:
5x300
1. pull :30sec
2. 3x100 kick (25 hard/25 easy) :15sec
3. drill/swim (50 fist/50 fingertip/50swim) :30sec
4. pull :30 sec
5. 4x75 IM :15 sec

cooldown:
200pull, 100 swim