Lots of 200s mixed with some fast swimming.
• 600 warm-up
Main Set
• 5 x 200 pull on 2:40
• 3 x 100 fast on 1:30 – these should be held at a good 2nd 100 of a 200 pace
• 5 x 200 kick on 3:15
• 4 x 50 fast on 1:00 – your choice of stroke, but think of it like a broken 200
• 5 x 200 swim on 2:30 – just make the interval
• 4 x 75 IM (no free or no fly, your choice) – hold a fast pace
• 5 x 200 IM on 3:00 – good walls
• 100 loosen
• 5,500 total
All swims were performed in a 25-yard pool. Adjust intervals accordingly for your pool.
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