500 w/up
10x25 No Breath 15 sec. rest
400 pull
10x25 (2 breaths) on 40
4x250 Free (25 breathe every 6, 50 breathe every 5, 75 breathe every 4, 100 breathe every 3)
50 ez
2x5x100 1. Choice 2. Free
1. 25 fast, 75 medium
2. 25 med, 25 fast, 50 med
3. 50 med, 25 fast, 25 med.
4. 75 med, 25 fast
5. Ascend (start fast and get slower)
50 ez
500 pull
300 (50 kick, 50 swim)
2x100 warmdown
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