Notes
200 warm up
6x50, start every 70'' (45''-47'')
100 easy
6x50 legs (1x back, 1xcrawl). 15'' break.
100 easy
2x400 @70% (first and last 25m @90%) (break: 30''-45'') [6'55, 6'52]
2x400 @70% (first and last 50m @90%) (break: 30''-45'') [7'04, 7'12]
1x400 @70% (first and last 75m @90%) (break: 30''-45'') [7'20]