MTC Swim Warm up - 300 mix, 200 pull, 100 build. Main Set - 4 x 100 (1st 25 fast), 100 pull, 4 x 100 (2nd 25 fast), 100 pull,4 x 100 (3rd 25 fast), 100 pull,4 x 100 (last 25 fast). Cool Down - 50 bk/br, 2 x 50 fly/bk Work of technique bilateral. Best 100 - 1:57. 100 pull on 1:50.