Warmup: Main Set: Cool Down: Warmup (1,000) Pull (700)
3 x 100 on 1:30 8 x 50 on :45 - kick 3 x 100 free on 1:40 6 x 50 on :50 - desc 1-4, 5 ez, 6 strong
400 free 100 easy 300 on 4:45 50 easy on 1:10
300/200/100 swim 400/300
Everything after Nx— is multiplied by N until a blank line or annotation.
4x— 100 strong on 1:30 50 easy on 2:30
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8 x 50 on :45 - strong! 50 @ 19.6! - Fast Back
3 x 100 free @ 58.2, 57.8, 57.5
Notes: Felt good today, shoulder was fine
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