Warm Up:
200 Free
200 Free Pull
200 Kick
200 IM Drill/Swim
200 Choice
Main Set:
3x through the following, where Round 1 is Free, Round 2 is Non-Free, and Round 3 is Free:
8 x 25 Sprint w/ fins: Odds – Swim @ P+50
Evens – Kick @ P+50
1 x 100 25 Drill/75 Swim w/ fins @ P+50
1 x Broken 200 (no fins): (Make a note of the time when you start and when you end. Subtract 45 seconds from that total time to get a true 200 time. The goal is to be at or under your PB 200 time)
75 R:15
50 R:15
50 R:15
25 R:15
1 x 200 Choice smooth @ P+50
Cool Down:
1 x 300 Easy
TOTAL YARDAGE: 3500
