WARM-UP
400/300 [50 free / 50 drill]
300/200 pull
200/100 kick
4 x 25 sprint cycle
MAIN SET
Use this pattern for the following set--as the distance gets shorter, chop off the back end of the pattern:
25 rec/25 fast
50 rec/50 fast
75 rec/75 fast
3/2 ROUNDS (round 2 choice i.e. FR, stroke, IM, pull, IM switch, RIMO, etc.)
1 x 300 @ rest :30
1 x 150 @ rest :15
1 x 50 @ rest :05
1 x 50 REC
COOL DOWN
10 x 25 odds underwater; evens choice
200 easy choice
total yards: 3100/2300
