MTC Swim Warm up - 300 mix, 200 pull, 50 kick, 150 pull board, 4 x 50 desc. Main Set - 3 x (8 x 50 easy/fast, 200 pull) 200 pull Cool down 100 br/bk, 100 fly/bk Okay. Fast 50s on 0:59 until last set
MTC Swim Warm up - 300 mix, 150 kick, 200 pull, 4 x 50 desc. Main set - 500 pull, 500 swim, 350 pull, 350 swim, 200 pull, 200 swim. Cool down 2 x 50 br/bk, 2 x 50 fly/bk Slow still 500 on 11:31, 350 on 8:11. Best 50 - 0:58
MTC Swim Warm up - 400 mix, 300 pull, 4 x 50 desc. Main Set - 5 x (100 pull, 4 x 50 steady, 50 fast) Cool down - 200 pull, 2 x 50 fly/bk. Not fast. Best 50 was 0:58