Warm Up:
400 swim
200 IM drill/swim
8 x 25 - 2 of each, focus distance per stroke
(800)
Main set: (2150)
1x500/300 free build (by the last 100 you should be swimming hard)
5x150/100s free
Odds-first and last 50 hard, middle 50 easy
Evens-middle 50 hard, first and last 50 easy
#5- all fast
1x300/200 easy kick choice with board and fins
1x400/200 IM - 50 drill/50 swim
2x100 IM swim @ 1:45 fast
100 cool down
