Warm Up 400 relaxed4 x 100 faster than the 400s w/ :40″ R4 x 50 faster than the 100s w/ :30″ R Main 4 x { 300 w/ 1′ R 100 Sprint w/ 20-30″ R 50 Easy} Moderate Pacing on the 300s, Stupid Fast on the 100s, and super easy on the 50s.Take advantage of

Warm Up 400 relaxed4 x 100 faster than the 400 w/ 30-40″ R4 x 50 faster than the 100s w/ 20-30″ R Main 10 x 50 fast with 2-3″ R300 pull – long and smooth10 x 50 kick strong with 2-3″ R300 pull – long and smooth5 x 50 fast with paddles only with 2-3″

Warm Up 400 swim relaxed200 kick4 x 50 w/ ~:35″ build Main 2 x { 8 x 25 @ :45 odd are fast, evens are easy 1′ bonus rest} 2 x { 6 x 25 @:45 fast 4 x 75 @ 1:45-2′. 90% effort 1st , 25 fast, 2nd, 50 fast, 3rd 75 fast, 4th,

Warm Up 400 swim relaxed (take your HR before and after)4 x 100 w/ ~40″ rest (take HR rate towards end) – these are faster than the 4004 x 50 w/ ~30″ rest (take HR after 3rd 50) – these are faster than the 100s Main 3 x 300 at 75-80% effort w/ 15-30″ rest

Warm Up 400 relaxed4 x 100 faster than the 4004 x 50 faster than the 100s200 kick (optional) Main 5-6 x {4 x 50 Fast but not all-out sprint on 1:05 *should still be able to talk after each 50 – but breathing should be labored200 (pull is an option) @ 4:001′ bonus rest if

Warm Up 200 swim, 200 kick, 200 pull, 200 change it up4 x 100 faster that the 200s w/ ~:45 rest4 x 50 faster than 100s w/ ~:35 rest Main 400 pull300 pull200 pull100 pull300 pullALL with 1′ rest 5 x 100 kick (descend each) – rest :30″ Cool Down 200 choice

Warm Up 400 choice200 kick400 pull200 kick Main 10 x 100 w/ 20″ rest (1:55) – focus on a consistent breathing pattern that stretches your ability. Count strokes to ensure that the 100s are consistently swum. (pull allowed)10 x 25 @ :45 – only 2 breaths allowed10 x 75 kicking (left side, right side, fly