Notes
600m warmup - 300m - flip turn practice, 200m swim, 100m pull
400m 4x100m - kick with fins/paddles
- one leading arm (25),
- one arm swimming other leading (50) - alternate arms,
- swim normally (25)
500m - 50,100,150,200
500m - 20x25 (1e/5f,1e/4f,1e/3f,1e/2f,1e/1f)
50m kick
150m cooldown