Warm Up: 600/600
300 Free/Back Swim
200 IM Streamline Kick
100 Pull catchup drill/free (by 25)
Pre Set: 1150/1750
6x75 swim/kick on back/swim [:10 rest]
Odds: Freestyle Evens: Backstroke
Odds: Freestyle Evens: Backstroke
4x100 Freestyle Build (Get out each end + 10 jumping jacks) [:20 rest]
4x75 Free Sharkfin/Swim/Sharkfin [:15 rest]
Set 1: 500/2250
2x50 [@ 1:00]
2x50 [@ :55]
2x50 [@ :50]
2x50 [@ :45]
2x50 [@ :40]
(or in that pattern but pick a different interval to start at)
Set 2: 500/2750
1x100 [@ 1:30]
1x100 [@ 1:25]
1x100 [@ 1:20]
1x100 [@ 1:15]
1x100 [@ 1:10]
BC Set: 150/2900
6x25 No-Breathers [ @ :30]
Warm Down: 300/3200
300 Slow Easy Recovery
TOT: 3200y
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