Main Set 8 X 200 Plus Tether Set for Those Headed to Championships

WARMUP:  400

SKILL SET:  200
4 X 50 with pull buoy (or with Zura fins)
Scull down...swim back.

MAIN SET:  1600/1200/800 + 200
Faster lanes do the set as 8 X 200.  Middle lanes do 8 X 150.  Beginner lane does 8 X 100.
8 X 200
Odds:  Pull with pull buoy and paddles
Evens:  Swim with fins, descend time 2-4-6-8

200 EZ recovery, choice

MAIN SET FOR THOSE HEADED TO NEMSCY CHAMPS:  1400
1 X 400 IM with fins
2 X 25 resisted tether
1 X 300 IM with fins
2 X 25 resisted tether
1 X 200 IM (no fins)
4 X 25 on the tether (2 resisted and 2 assisted)
1 X 200 IM (no fins)
4 X 25 on the tether (2 resisted and 2 assisted)

WARMDOWN:  200, plus 2 starts from the blocks for those going to the meet