500 warmup (100free+100 back+50 kick)
5x200 free pull on 2:50 (snorkel, no paddles) Hr-21
4x25 free on 30 w/ one breath.
5x200 free pull on 2:40 (paddles) hr-22-23, last one fast.
50ez
12x25 @ 30 (#1-#4 w/1 breath, #5-#8 hold 4 cycles per lap, fast break out breath freely, #9-#12 same as first 4)
200 ez.
3,200
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