Warm Up:
200 FR
200 IM
6 x 50 UW Kick/Swim w/ fins
6 x 25 Scull
3 x 50 BA
Main:
If you fail to make any of the 100 intervals, do the rest of the round at P+10 instead
Set 1: 3x through the following:
2 x 100 FR Fast @ P+5
1 x 75 FR Moderate @ same interval as the 100s
1 x 25 Easy
100 Easy
Set 2: 2x through the following:
3 x 100 FR Fast @ P+5
1 x 75 FR Moderate @ same interval as the 100s
1 x 25 Easy
100 Easy
Set 3: 1x through the following (unless you want a little something extra, than do it 2x)
4 x 100 FR Fast @ P+5
1 x 75 FR Moderate @ same interval as the 100s
1 x 25 Easy
Cool Down:
400 Choice
TOTAL YARDAGE: 3800-4300
