Warm Up: 

• 3 x 200 Free focusing on Distance Per Stroke with 20 sec recovery 
• 4 x 150 kick with board and fins alternating speeds every 25 from EASY to HARD
• 5 x 100 Build with 20 sec recovery (Build: you gradually increase your speed. You don’t increase your stroke count. You increase your power production of the stroke)
• 100 Choice

Main Set:

• 10 x 100 as 50 easy / 50 Hard with 20 sec recovery 
• 100 choice 
• 8 x 100 as 50 hard / 50 easy with 10 sec recovery 
• 100 choice
• 6 x 100 Pull with buoy and paddles Hard with 30 sec recovery (Make sure to hold the same effort on all of them!)
• 100 kick 
• 4 x 100 Free with Fins FAST with 30 sec Recovery
• 100 back stroke
• 3 x 100 at 85 – 90 of your Race Pace Effort with 20 sec recovery (I know your arms are tired. Suck it up )

Cool Down: 

• 200 choice