300s/200p/100d w/u
4 x 50 kick @ 1:05 (~:55)
100 pull @ 1:45 (1:23)
4 x 50 swim @ :45 (:35,:35,:35,:33)
2 x {3 x 100 pull @ 1:40 (1:17,1:20,1:19 - 1:16,1:18,1:19), 200 IM @ 3:30 (2:58 - 2:54), 4 x 50 descend @ :50 (:38,:37,:34,:32 - :35, :35, :34, :32), 100 IM @ 1:45 (1:17, 1:20)} 100 ez @ 2:00 between
200 w/d
3000 scy
4 x 50 kick @ 1:05 (~:55)
100 pull @ 1:45 (1:23)
4 x 50 swim @ :45 (:35,:35,:35,:33)
2 x {3 x 100 pull @ 1:40 (1:17,1:20,1:19 - 1:16,1:18,1:19), 200 IM @ 3:30 (2:58 - 2:54), 4 x 50 descend @ :50 (:38,:37,:34,:32 - :35, :35, :34, :32), 100 IM @ 1:45 (1:17, 1:20)} 100 ez @ 2:00 between
200 w/d
3000 scy