Notes
200 swim
100 kick
200 pull
3 x main set (400 steady, 200 build by 50s easy->sprint, 100 mod/steady, 50 easy kick)
-Times:
-------------Set #1---------Set #-----------Set #3
400s--- -> 6:42 --------->6:29 -------> 6:20
----------(1:41/100)----(1:38/100)----(1:35/100)
Rest --- -> 0:47 --------->1:00 --------->0:49
200s ----> 3:07 --------->3:07 --------->3:05
----------(1:34/100)----(1:34/100)----(1:33/100)
Rest ----> 1:07 --------->0:37 --------->0:53
100s ----> 1:36 --------->1:36 --------->1:32
Rest ----> 0:10 --------->0:05 --------->0:16
50kick --> 1:21 --------->1:21 --------->1:20
Rest ----> 1:06 --------->1:16.
100 full catch-up, skating drill