Warm Up

4x200 SKIP [Swim-Kick-IM-Pull]

3x

2x50 kick @ 1:00 [moderate interval for this group]

2x50 kick @ :50 [challenging interval for this group]

4x (rounds in IM order)

50 @ 1:00 build up

50 @ 1:00 build down

50 @ 1:00 easy drill

50 @ 1:00 fast

Main

4x (rounds in IM order)

6x100 @ 1:50

6x25 @ :40 recovery

[For the 6x100.....do a 25 @ 100 pace (from start), check time, swim 50 easy (can be free), check time, then a 25 @ 100 pace. The 1st and 4th 25 must be within :01 of each other]

Pull/ Active Recovery

1000 pull @ 16:40 [Done as 50-100-150-200-200-150-100-50 @ :50 base...minimum stroke count each lap, goal is to stretch out]