WARM UP: 900
500 FR (100 drill / 100 kick / 100 swim / 100 kick / 100 drill)
8 x 50 IMO (25 4-4-4/12 / 25 fist)
MAIN SET: 1500 [1000]
On the 100's pick a interval that gives you about :10 rest while swimming relaxed and that will be your interval for the 75's, 50's, and 25's. As the distance gets shorter the speed should increase (i.e. 100's easy, 25's fast)
[4] 6 x 100 FR (MDPS)
[4] 6 x 75 FR (5 push-ups after each 75)
-1:00 break-
[4] 6 x 50 FR (5 push-ups, 10 squats after each 50)
-1:00 break-
[4] 6 x 25 FR (5 push-ups, 10 squats, 15 crunches after each 25)
