March 31st YMCA 3-4

400 choice 5 dk or long pullouts 300 IM dr/knob/s 150 kick steady 4-8x 25 on :30 build

Warmup ends at 3:25

3×50 3kip 1/1:05/1:10 300/275/250 50 br dec/50 free 4:45 3×50 breast with dk 1/1:05/1:10 2x 200/175/150 -75 str br/25 free 3:20 3×50 br w flutter build 1/1:05/1:10 3×100/75 dec to fast 1:45

Warmdown: 9×50 2 on :45, 1 on 1:00 2 on :50, 1 on 1:00 2 on :55, 1 on 1:00

If on pace 2 or 3 join warmup for last 6