Warm up - 2 x 10 Mix, 200 pull, 4 x 50 desc, 2 x 100 easy Main - 2 x (100 all out, 2 x 100 pull, 4 x 50 bk/br, 4 x 50 desc, 8 x 25 fast, 100 tempo) Cool 200 easy.
Okay! 1st 100 on 1:58, 2nd on 1:51, 25s on 0:23 to 0:26
MTC Swim Warm up - 2 x 150 mix, 2 x100 kick, 2 x 150 pull Main 2 x (200 pull, 4 x 25 fast, 2 x 100, 2 x 150 pull, 4 x 50 build) Cool down - 100 easy, 100 bk/br
Okay swim. 100s on 1:47 to 1:53. 50s on 0:53 to 0:55. 25s on 0:23 to 0:25.