Warm-up
- 200 DPS – stretch out
- 4 x 75 : 50 drill/25 swim
- 4 x 50 : 25 swim/25 kick
Main Set – Sprinty tuneup for 1650!
- 4 x 125 + 20 : first 75 @ 1650 race pace, last 50 @ 5oo race pace
- 100 EZ
- 4 x 100 + 30 : first 50 @ 800 race pace, last 50 @ 400 race pace
- 100 EZ
- 4 x 75 + 40 : first 25 @ 400 race pace, last 50 @ 200 race pace
- 100 EZ
- 4 x 50 + 50 : all 100 race pace
- 100 EZ
Dessert – Kicking (give your arms a break!)
- 50 : 25 easy/25 fast
- 50 : 25 fast/ 25 easy
- 50 EZ
- 50 FAST