Warm Up (choice rest)
400 mix Stroke
100 kick
Main Set 1: Start with Normal Base 100 Interval + 10 seconds. Then decrease by 5 seconds as set goes on.
5x100 Pull + :10 on Base interval
100 ez
4x100 Pull + :5 on Base interval
100 ez
3x100 Pull on Base Interval
100 ez
2x 100 w/ Fins on - :5 from Base Interval
100 ez
1x 100 Swim FAST on - :10 from Base interval. (Just Make It)
100 ez
Main Set 2: 6x
200 Odd rounds IM / Even rounds Free on :60 rest
100 Odd rounds Backstroke / Even rounds Free on :30 Rest
100 kick Start on Next Top.
Warm Down:
100
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