300/200 swim
200/100 pull
100 kick
4/3 x 100 IM
3/2 x 150 100 fast/50 ez
50 kick (for shorter workout--do not do this 50)
2 x 100 FR 50 fast/50 ez
2 x 150 50 fast/50ez/50 fast
1 x 100 FAST IM or FR
1 x 150 50 ez/100 fast
50 kick
Do the following sets of 50s your choice of stroke. Do each set of 4 50s the same stroke. Try to hold the same time for each 50. Note the rest time.
4/3 x 50 rest :20 secs
4/3 x 50 rest: 15 secs
4/3 x 50 rest :10 secs
100 cool down
total yards: 3000/2400
