After warmup...
3 sets of:
1 x 75 kick FAST for time with boards- target 100 SCY goal time- @ 1:40
1 x 250 swim freestyle with shnorkels, get time & desc 1-3 to all out FAST, @ 4:00
3 sets of:
1 x 75 kick- as above
1 x 175 swim IM- 50 of each, last 25 kick @ 4:00- desc 1-3, target 200 IM goal time
3 sets of:
1 x 75 kick- as above
1 x 125 swim in primary stroke NO FREE, @ 3:00- desc 1-3 to all out FAST
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