mjgold

Warm-up
1x300 (25 kick, 25 scull, 25 drill)
4x350 (200 stretch, 100 breathe every 5,50 fist drill)

Main Set
3x400 {150 (3:40), 50 (2:10), 150 (2:50), 50 (2:00)}

100 EZ
16x50 lower stroke count

Warm-down
100 EZ

The main set was focusing on swimming for distance without swimming the long distance. It was cool to be able to work on technique without having to worry about swimming fast to stay on the intervals.