IM a little mixed up…

• 400

• 4×100

• 4×50 descend

Main Set

3×50 25 fly/25 free fly is fast, descend  50s   on :55/1:00/1:05

3×100 25 fly/50 back/25 free  back is fast,  descend 100s 1:45/1:55/2:05

3×200 25 fly/50 back/100 breast/25 free breast is fast,descend 200s 3:20/3:40/4

3×400  25 fly/50 back/100 breast/225 free, free is fast descend 400s 6:20/7:00/7:40

*** only 2×400 if on the slowest pace time

last 20 min Ken’s choice…

3050+ ?