Warmup: 5x50 free on :50 5x50 back on :45 10x50 free on :40 6x50 free on 1:10 (15yd all out, 35yd easy) Main Set: 2x1000 backstroke (minute rest after 1000) 2x800 breaststroke (minute rest after 800) 2x600 fly (25 right arm 25 left arm, 30 seconds rest after 600) 30x50 free on :40 (hold 7 seconds slower than best time) Warm Down: 300 side kick 6x50 backstroke
just finished this 🥲 ouch
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