1:00 rest
After warmup (2x: 150/100/3 x 50)...
3 rounds of:
3 x 50 drill/kick by 25's @ 1:05
4 x 75 swim "slide IM*" @ 1:05, except...
#3 is always swim free br3 or 4/2 @ :55 (or @ 1:00 if needed)
1 x 175 swim IM (skip last 25 free), 3rd rd from a dive
*1st rd, 75's are 25 swim fly/50 swim free
*2nd rd, 75's are swim free/back/free by 25's
*3rd rd, 75's are swim 50 free/last 25 breast
Finish up with...
9 x 150's swim with fins @ 2:40, desc 1-3 (free), 4-6 (no free) and 7-9 (kick on back)
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