3 X 100 @ 2:00 Choice 3rd 25 Fast


Main Set can be swum Freestyle or Choice
150 @ 2:30 Pace


100 @ 1:50 Pace


50 @ 1:00 Fast


150 @ 2:30 Pace


100 @ 1:50 Fast


50 @ 1:00 Pace


150 @ 2:30 Fast


100 @ 1:50 Pace


50 @ 1:00 Pace



150 @ 2:30 Pace


100 @ 1:50 Pace


50 @ 1:00 Fast



150 @ 2:30 Pace


100 @ 1:50 Fast


50 @ 1:00 Pace



150 @ 2:30 Pace


100 @ 1:50 Pace


50 @ 1:00 Fast



8 X 25 @ :40 Kick
2 Fast, 2 Easy

16 X 25 @ :30 Pull
Active Recovery