Free, IM, Kick, Pull / 1000m

Distance: 1000m Warm Up 200m Choice Main 4 x 50m Pull on :20 RI *Desc 1 - 4 4 x 50m Kick on :20 RI 1. Smooth 2. 25m Strong, 25m Smooth 3. Smooth 4. 35m Strong, 15m Smooth 2 x 100m IM or Free on :20 RI Cool Down 4 x 50m on :20 RI 1. Kick 2. Swim *Repeat