WARMUP: 400
MAIN SET: ??
Within your lane, decide which 5 of the following sets you will do. You can do them however you want (kick, pull, swim, drill, fins, paddles, stroke, IM, free, descend time, descend interval, etc.), but you should not do all of them freestyle or all the same way. You can mix up the order of the sets in any way you like.
5 X 25
5 X 50
5 X 75
5 X 100
5 X 125
5 X 150
5 X 175
5 X 200
Here’s some sample total yardage to help guide your decision:
5 X 25
5 X 50
5 X 75
5 X 100
5 X 125
Total 1875 yards
5 X 25
5 X 50
5 X 75
5 X 100
5 X 150
Total 2000 yards
5 X 25
5 X 50
5 X 75
5 X 100
5 X 175
Total 2125 yards
5 X 25
5 X 50
5 X 75
5 X 100
5 X 200
Total 2250 yards
WARMDOWN: 200
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