More distance main sets

4 x 50's on the 1 min descend 1-4 3 x 50's kick with :15 R descend 1-3 1 x reverse 100 IM free, breast, back, fly

450 free R :30 650 free R:20 550 free

6 x 25's sprint no more than 2 breaths on the :30

easy 100 cool down