400 TSFGC-up w/fins
300 IM (25 left arm / 25 right arm / 25 drill)
200 FR kick w/board (no fins)
100 IM
MAIN SET: 1500 [1000]
Either you like breaststroke work or you need breaststroke work. The idea of this set is to work on distance off your walls in the first set of 100's and then maintain that distance on the second set of 100's. On the odd 25's work on distance per stroke and maintain that on the evens.
[4] 6 x 100 FR (double pullout off 1st & 3rd turn, flip all turns)
[4] 6 x 100 FR (pullout +1 BR stroke off 1st & 3rd turn, flip all turns)
[8] 12 x 25 BR
Odds: 2k1p no pullout (get a stroke count)
Evens: swim w/ pullout (hold stroke count)