300 – 25 free/25 no free
7 x 50 @ 1:00 odds- back, evens- up/down/around drill
6 x 100 backstroke @ 1:55
5 x 50 4 kick/1 pull fly @ 1:00
4 x 125 25 free/25 fly @ 1:55
3 x 50 breaststroke arms, dolphin kick @ 1:00
3 x 200 @ 3:45 100 free/100 breast
200 IM for time
100 EZ cool down
SeaLab Fitness 