WARMUP SET: 200
4 X 50, swum as 25 underwater breast kick + 25 freestyle
Keep your arms in streamline for the underwater kicks. Try to take at least 3 kicks under water, then come and take two strokes of breaststroke to get some air, then go back under again.
MAIN SET LANES 2, 3, 4 & 5: 1600
Swim twice through:
4 X 200 Major/Minor
Within your lane, decide what you will do for your major stroke and for your minor stroke on the first set of 4 X 200. Minor stroke could be a stroke, a drill, or kicking. Do the 4 X 200 in your major stroke, with a 50 of the minor stroke that moves through the set.
Choose a new major and minor for the second round of 4 X 200.
Lane #2 can wear fins for one of the rounds.
MAIN SET FOR LANE 1: 1200
Swim three times through:
4 X 100 Major/Minor
Do the 100s in your major stroke, with a 25 of the minor stroke that moves through the set.
Round #1: Major stroke is freestyle. Minor is backstroke.
Round #2: Major stroke is freestyle. Minor is breaststroke kick on your back.
Round #3: Wear fins. Major stroke is freestyle. Minor is dolphin kick on your back.
IM SET: 200/300/500
Lanes 4 & 5:
5 X 100 with fins.
#1, #3, and #5 are freestyle
#2 and #4 are IM
Descend time on both tracks.
Lanes 2 & 3:
3 X 100 IM with fins
WARMDOWN: 200 EZ