300, 2 * 100 IM, 4 * 75 descend on 1:20
4 * 25 15/10 20 min to here
16 * 50 on 1:30
First 10 50's are all the same stroke, last 6 completely choice - make it fast, make it strong
#1 is something you can hold for m 2, then 3, then 4
1 on 1:30 1:00 xtra
2 on 1:30 1:30 extra
3 on 1:30 1:30 extra
4 on 1:30 2:00 extra
3 on 1:30 1:30 extra
2 on 1:30 1:00 extra
1
Last 1/2 hr. 75 = Build, 50 = best average, 25 = Sprint
one distance = K, one distance= Pull, one distance = swim
4* 75 on 1:30
3 * 50 on 1:15
2 * 25 on 1:00
3 * 75 on 1:30
2 * 50 on 1:15
4 * 25 on 1:00
2 * 75 on 1:30 4 * 50 on 1:15
3 * 25 on 1:00
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