Courtesy of Dan A:
WARM-UP:
300 swim
200 kick
100 IM
200 pull
(800)
MAIN SET:
8 X 100: first and last 25 FREE / middle 50 non-free: rest = 20 sec.
(1600)
50 EASY
1 X 400 PULL: breathe 3/5/3/5 by 100
6 X 100:
1-3 on 1:55
4-6 on 1:50
50 EASY
1 X 200 PULL: breathe 3/5/3/5 by 50
8 X 50 FREE:
1-4 on 1 min.
5-6 on :55
7-8 on :50
50 EASY
6 X 50 CHOICE:
Build first 25, fast into and out of wall: REST = 15 sec.
(3650)
COOL-DOWN: 200 Choice
TOTAL = 3850
Category: Practices