Notes
200 warm up
200 drills
100 build
8x20s vertical kick w/ 20s rest (call is 200m)
4x4x100 (75%, 80%, 85%, 85%) on 1:50, sets 3 and 4 did IM with substituting butterfly with freestyle after 2 sets. 20s extra rest between each set of 4. swimming at 1:26-1:32 for free and 1:45ish for IMs. missed out 50 2x due to cramp/coaching. so 1500m total
10x50 free odds first and last 12.5m sprint, evens middle 25m sprint
200 easy