Notes
200 swim
100 kick
200 pull
300 @ race pace (4:58, 1:40/100)
----1:05 rest
400 @ race pace (6:30, 1:38/100)
150 pull
5 x 300 @ race pace (behind Marianna on 1st 4, led on #5)
-- 4:47 (1:36/100)
------ 0:56 rest
-- 4:46 (1:36/100)
----- 0:58 rest
-- 4:43 (1:35/100)
----- 1:16 rest
-- 4:44 (1:36/100)
----- 1:11 rest
-- 4:51 (1:37/100)
50 kick, easy (1:08)
5 x 50 repeats (down easy, fast back) on ~ 1:10 (seeding behind a slower swimmer to try passing on way back)
-- 0:44
-- 0:44
-- 0:44
-- 0:44
-- 0:45
50 kick, easy (1:18)
100, descending each 25 (1:33)
100 kick, easy (2:43)
50 drill/swim