Warmup:
300 swim, every 3rd length scull
4 x 75 kick-drill-swim by 25, 1 of each stroke, reverse IM order
Main Set (adapted from a set by Palo Alto Masters)
6 ROUNDS:
25 easy on 1:10*
50 moderate on 1:10*
75 FAST on 1:10*
*intervals are just an example, but 25, 50, and 75 must all be on the same interval.
no extra breaks between rounds – the 25 becomes your recovery after the 75s.
choice of strokes, but stick with one stroke per round – or do all the 75s fly-back-breast by 25.
Post-Main Set:
6 x 125 pull
6 x 100: odds free, evens IM
6 x 75 kick
6 x 50 non-free
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