WARMUP: 400
400 your choice on your own.
PULLING/BREATH-CONTROL SET: 500/400
With pull buoy
2 X (5 X 50 freestyle on 1:00).
Take 8 total breaths on the first 50, 7 total breaths on the second 50, 6 on the third, etc., down to 4 total breaths on the fifth 50. Take 1:00 rest, then do the second round of 5 X 50 with same breathing pattern.
Slower lanes did 2 X (4 X 50 freestyle on 1:10), with 8-7-6-5 breathing pattern.
STROKE-COUNT SET: 200
4 X 25 Backstroke on :45. Start easy and take one less stroke on each 25.
4 X 25 Breaststroke on :45. Start easy and take one less stroke on each 25.
MAIN SET: 1000/800
Fastest lane does 5 X 200 Freestyle @ approximately :30 RI.
Slower lanes do 4 X 200 Freestyle @ approximately :45 RI.
Goal is to descend your time on each 200. Secondary goal is to negative-split each 200 (second 100 is faster than first 100).
WARMDOWN SET: 350
50 EZ
4 X 25 Choice on :45 sendoff. Take one less stroke on each 25.
200 EZ warmdown
Total Yardage: 2450/2150
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