Fly Endurance

1000 warmup
40x25 (10x100)

• odds # fly (4strokes) and breast (3str) @25. (15s-16sfly) (16s-17sbr)
• even # free @30
• switch from fly to breast every 100y;

Main set - fly endurance
Climb the ladder as high as you can by 25;
Fly must be controlled (not all out) with perfect technique and long under waters. 
Free easy for recovery.
Rest 30-50 sec before fly.
Rest 20-30 sec before free.

• 25 fly - 25 free (15)
• 50 fly - 50 free pull (32)
• 75-75 (49)
• 100-100 pull (1:04)
• 125-125 (1:20)
• 150-150 pull (1:36)
• I skipped 175 cuz I didn't think I can make it to 200, but wanted to do 200 so bad.
• 200 fly-200 free pull (2:06)

800 broken, long ass cool down.
4,200