400 your choice, on your own
FLIP-TURN SET: 200
4 X 50 @ :20 RI, swum as 25 Free/25 Back
Flip straight over. After the final pull before the turn, keep arms tucked into sides and ready for a streamlined pushoff.
MAIN SET: 2000
Start with EZ/moderate pace on the 400s, and increase your intensity throughout the set, so that the 200s are tempo pace and the 100s are 90-95% effort. On the CHOICE, you can do IM, all Freestyle, or any combination of strokes. If you are in lane #2, replace the 400s with 300s if you want.
400 Free — no equipment
400 with fins, alternate 25 dolphin on back and 25 choice
300 Free — no equipment
300 with pull buoy, alternate 25 Freestyle pull/25 choice
200 Free — no equipment
200 with fins, choice
100 FAST FREE — no equipment
100 FAST Free with fins.
WARMDOWN: 100 EZ