200 (150 Free / 50 Choice)
4x50 (25 k on back / 25 Swim)
8x25 (Odd- Minimum breath / Even- Build pace)
Prep. Set
6x50 Free
2- on 1:05 (or an interval about :10+ rest)
1- on :50 (or an interval about :05 or less rest)
200 Pull
- Focus on rotation / breath control / streamlines
Main Set
3xthrough
6x25 FAP (Fast as Possible) on :40 (or about :20-:30R)
2x100 Freestyle Swim (About 70% effort - a moderate pace - no more than :10R between)
Round 1 - 6x25 are Freestyle FAST
Round 2 - 6x25 are Freestyle FAST (with paddles)
Round 3 - 6x25 are Freestyle FAST (with paddles / fins)
2x100s are always "moderate" pace freestyle with :10R in between #1 and #2... After #2 take a minute rest before beginning the next round.
Warmdown
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