100/75/50/25/25/50/75/100 (10 sec R)
DPS:
8 x 25 @ 1:00 breathing every 3strokes on 1st and 5th, every 5 strokes on 2nd and 6th, every 7 strokes on 3rd and 7th and every 9 strokes on 4th and 8th.
Pre-Set:
4 x 100 @ pace time (descend 1 to 4)
Main Set:
n x 50 @ 1:01 (see Feb 10th workout for explanation on this set)
Pull Set:
50/100/150/200/150/100/50 (10 sec R) 50s and 150s are swim, 100s and 200s are pull
Total: 1900 (plus n x50) meters
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