800 SKPS
4 * 200 IM with fins on 3:15/3:30
1) K/S by 50
2) K/S by 25
3) Swim long
4) swim strong
4 * 200 descend on 3 or 3:15
#4 is 100+100 or 100 + 50 + 50 with the minimum rest needed to go swim 400 or even close to 200 pace if feeling good.
or
9 * 50 on 1:00 1 blast, 2 long with long turns
6 bursts
then a long aerobic warm down
800m for KBM,
800-1500m for Queens
ie
3-4x50
2-3x100
2x150-200
0-1x200-400
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