The Lane Line

Needed a break from freestyle today - though not sure all the fly was a good plan...

W/U (800):

200 sw/kick/IM drill/pull

Main (2000):

4x150 - roaming IM @ 2:30
75 fl / 25 bk / 25 br / 25 fr
25 fl / 75 bk / 25 br / 25 fr
25 fl / 25 bk / 75 br / 25 fr
25 fl / 25 bk / 25 br / 75 fr

4x50
build @ :50 IMO

4X [
100 IM @ 1:30/1:35/1:40/1:45 by round
100 Fr @ 1:30/1:25/1:20/1:15 by round
4x25 fl/bk/br/fr by round @ :45 desc 1-4

200 easy

Total: 3000