25 min warmup 500 Pull/Kick/Swim/Kick/Pull by 100 400 Build or negative split maintaining stroke count
300 Pull - every 4th 25 Fly or Breast
200 Kick strong
4 * 25 choice getting ready for:
Two waves,
2 * 75 max effort + 25 easy on 5:00
3 * 50 best average on 1:30 (50 easy on 2:00)
2 * 50 best average on 1:15 (50 easy on 2:00
1 * 50 fast
(50's should be faster then back 1/2 of 100)
While waiting or after
600 with snorkel every 4th 25 breast or fly
or 600 Back Swim every 4th 45 strong kick
5 * 100 Drill/Swim/Fast Kick/Swim by 100 choice of stroke(s) or IM
3 * 50 descend to 200 pace
Last 15 minutes
2 * (8 * 25 sprint on :25)
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