Warm-up:
400 (100Free/100 Choice, other than Free)
100 Kick
300 Free IM (K/Dr/Sw by 25)
100 Free Drill
Main Set:
4-6 x 150s (on 2:30-3:00)
Alternate: odd #s- 50K/100 Free IM
even #s- 50K/100 Build
200 Easy Pull
5 x 100 Each 100 gets faster, and more rest, #5 is ALL OUT!
Example- #1 (on 1:25) #2 (on 1:30) #3 (on 1:35) #4 (on 1:40) #5 (on 1:45)
100 Easy Recovery
4 x 50 All FAST on 1:10-1:20
Warm-Down:
200 Pull