Short course (yards)
10 minute warm up
4x [3x 50 IMO order round, 100 IM]
1- kick :60
2- drill :60
3- swim :50
100 IM
4x [300, 3x100, 1x50]
*descend the 300 each round
300 4:20 (or :20 rest)
3x100 1:15 (or :05 rest)
1x50 ez :55 (or :30 rest)
200 warm down
