500 choice warm up
5 x 100 odd #s swim/even #s kick
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Main set: [A: Repeat 2X through and B: (15-20 sec rest bw each)]
2 x 200 pull @ 3:00 (build #1/ascend #2)
3 x 100 @ 1:45 (25 R arm, 25 L arm, 25 double stop catch up, 25 distance per stroke)
4 x 50 @ :60 (25 *h-6/25 sprint) *h-6 = heavy 6 drill. Light long arms with heavy white water kick.
4 x 25 @ :30 (all Sprint!)
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2 x 250
#1 100 pull/50 kick/50 Sprint/50ez
#2 repeat above w/ fins
*2500 or do main set 2x for *3500
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