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To decide intervals: start at a base time for the 200, subtract :20 or :30 secs per 25. For example:
200 @ 3:00
175 @ 2:40
150 @ 2:20
125 @ 2:00
100 @ 1:40
75 @ 1:20
50 @ 1:00
25 @ :40
This is continuous--try to use your intervals as your rest time.
1 x 200 FR long strokes, find a good rhythm @ 3:00 / 3:20 / 3:40
2 x 175 { 25 fl / 25 fr / 25 bk / 25 fr / 25 br / 50 fr }
3/2 x 150 w/fins { 100 kick / 50 swim build fr}
4/2 x 125 { 50 IMO / 75 FR }
5/3 x 100 pull
6/4 x 75 odds: FL/BK/BR, evens: BK/BR/FR
7/5 x 50 FR fast/easy
8 x 25 odds: FR build evens: IMO fast
100 cool down
3200/2100
