WarmUp
1 x 400 choice
4 x 100 back @20" rest (25 swim/25 drill of choice)
8 x 50 free @15" rest (breathing pattern 3-5-7-9 x 50s; repeat)
Preset
3 x 400 pull free @5'30", descend 1-3 (5'21", 5'14", 5'06")
Lactate Clearance
1 x 200 easy breathing pattern 3-5-5-3 by 50s
USRPT
20 X 25 back @35" - focus on hand entry & rotatio (Avg. 19")
Cooldown (Lactate Clearance)
1 × 500 (25 sculling/25 swim)
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