Notes
200 swim
100 kick
200 pull
4 x 300, moderate
-- 5:04 (1:42/100)
---- 0:35 rest
-- 5:02 (1:41/100)
---- 0:37 rest
-- 5:01 (1:41/100)
---- 0:55 rest
-- 5:00 (1:40/100)
8 x 50 with 10 pushups between. maintain same moderate pace
-- 0:48
-- 0:49
-- 0:50
-- 0:51
-- 0:50
-- 0:51
-- 0:49
-- 0:51
about 90 seconds rest
300 moderate (5:03, 1:41/100)
----1:30 rest
150 (1st 125 easy, 25 FAST) (2:29, 1:40/100)
----1:06 rest
200 moderate (3:22, 1:41/100)
50 kick (1:19)