WARM UP: 1200
{200 TSFGC-up
{
2 x{150 IMS (25 drill / 25 swim)
{
{150 IM-FR (25 swim / 25 kick streamline on back)
8 x 25 FR kick w/board (fast, no fins)
MAIN SET: 1400 [800]
Descend the FR swim by distance so the 200 is easy and the 50 is fast. On the IM-FR 75's hold a steady stroke count on every single 75 throughout the set, shoot for 12 or less strokes for FL & BR 16 or less on FR
200 FR
[1] 3 x 75 IM-FR (MDPS) @ :10 rest
150 FR
[1] 3 x 75 IM-FR (MDPS) @ :10 rest
100 FR
[1] 3 x 75 IM-FR (MDPS) @ :10 rest
50 FR
[1] 3 x 75 IM-FR (MDPS) @ :10 rest
