WARMUP: 400
400 your choice on your own.
MAIN SET: 2200/1800/1400
Swim 4 rounds of the following. You should determine your own sendoff — roughly 10 seconds rest on the 25s, :20 on the 50s, :25 on the 75s, :30 on the 100s.
1 X 25 Breaststroke
1 X 50 Kick (your choice of kick, and your choice of board, pull buoy, or no equipment)
1 X 75 Back/Breast/Free
4 X 100 (Fast lane did 4 X 100. Middle lane did 3 X 100. Slower lane did 2 X 100.)
1st Round: 100s are Freestyle. Descend time.
2nd Round: 100s are Freestyle, with third length of every 100 Backstroke. Descend time.
3rd Round: 100s are Choice or IM.
4th Round: Use fins for the entire round. 100s are Choice or IM.
WARMDOWN: 100 EZ
Total Yardage: 2700/2300/1900
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