Warm up:
400/300 swim; focus on 3 UW kicks off wall
300 IM; 75 of each stroke, kick-drill-swim
200 pull
(900/800)
Pre-set:
12/8 x 50 @ 1:00
sprint cycle by 50, can switch strokes every cycle
Fast/easy
Easy/fast
All easy
All fast
(600/400)
Main set:
6 x 100s @ 2:00/2:15
IM around for 200 IM – Build
50 Fly/50 BK
50 Bk/50 Br
50 Br/50 Fr
(600)
6/4 x 150s free @ 2:40/3:00
Odds- 50 fast 50 easy 50 fast
Evens- 50 drill 100 fast
(900/600)
100 cool down
Total:3100/2500
