July 4th with Coach Tina

Warmup:
400 every 4th length non-free
100 kick
200 rotate the leader at each 50
(if you’re the only one in the lane, just pretend to be someone else)

Main Set – 4 x 400, Pick 4!:

#1: 400 negative split (need a challenge? do it IM)

#2: 2 x 200 on +15, negative split each 200

#3: 4 x 100 on +15, descend 1-4

#4: 8 x 50 on +10, descend 1-3, fast #4, descend 5-7, fast #8

#5: 16 x 25, 4 of each stroke

100 easy