600 Choice Warm Up
600/600
Warm Up Set:
200 Swim
100 Kick
200 Pull
100 Swim
600/1200
Main Set:
4X150 swim (your best stroke):15 rest
50 Easy
650/1850
4X100 swim (your worst stroke):15 rest
100 Recovery Kick
450/2300
4X150 swim (your best stroke):15 rest
50 Easy
650/2950
4X100 swim (your worst stroke):15 rest
150 Recovery Kick
550/3500
Extra Credit
300 Pull
300/3800
*Thank you to USMS workout forums for providing the inspiration for this set
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