PULL & FREE

WARM UP
25 Free / 25 Fly (:10 rest
50 Free / 50 Back (:20 rest
75 Free / 75 Breast (:30 rest
100 Free / 1 IM Fast
MAIN SET / Rest 15 - 20 b/w sets
3x50 Pull / Breathe 3/5
3x50 Free / Descend 1-3
3x75 Pull / Breathe every 3
3x75 Free / Descend 1-3
3x100 Pull / Strong / Breathe every stroke
3x100 Free / Fast
200 Fast Snake Or Tri Training
200 IM order Even's / Free recover Odd's