Workout

W/U 600 yards
12 x 50
1:00, :50, :40 x4

Pre-Set 900 yards
4 x 75 swim/kick /swim 1:10
2 x 150 perfect strokes, des by 50 2:10
3 x 100 no breathing in and out of flags 1:30, 1:20, under 1:15

Main Set 1100 yards
2x
3 x 50 breath control :50 (#1 by 3, #2 by 4, #3 by 5)
2 x 50 fast kick 1:00
50 sprint on 2:00
2 x 50 fast kick 1:00
3 x 50 breath control :50 (#1 by 3, #2 by 4, #3 by 5)