WARMUP: 400 on your own
MAIN SET: 1900
5 X 100 Free @ approx. :30 RI Aim for your T-15 pace.
100 EZ recovery
4 X 100, swum as 25 choice + 25 Free + 25 choice + 25 Free @ :30 RI.
100 EZ recovery
3 X 100 Free Take :05 less rest per 100 than on the set of 5 X 100.
Aim for your T-15 pace minus about :05.
100 EZ recovery
2 X 100 Free Take :05 less rest per 100 than on the set of 3 X 100.
Aim for your T-15 pace minus about :10.
100 EZ recovery
1 X 100 Free for time. This is FAST! Aim for your T-15 pace minus about :15.
WARMDOWN:
Long EZ warmdown.
Total Yardage: Approx. 2500
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