Warm Up
200 swim
4 x 50 as drill/swim
4 x 50 breathing 1 or2 times per length
4 x 25 or 100 backstroke
Main
4 x 200 @ ~4:00 – try breathing 3/5 by 25 w/ an occasional 7/1
2 x 400 @ ~8:00 – try breathing 3/5 by 25
1 x 800 – just keep your breath in mind
* if you need added rest do a 100-200 kick but wait til after the 4x, 2x, or 1x; don’t kick between the 200s
Cool Down
4 x 25 or 100 backstroke
100 kick
2 x 50 as 25 free / 25 breast