I hope you are doing Well. The aquatic is going to be closed Wednesday and Friday. Our flight was delayed so will not be getting in on time. Please follow the prescribed workout and provide me with the intensity requested.
300 free / 400 kick / 500 pull
12 x 50 as: 25 drill/25 kick/ on 15 sec RI
16 x 50 free fast as 4 on 15 sec RI / 4 on 30 sec RI / 4 on 45 sec RI / 4 on 1 min RI
Cool down: 400 RI