10 minute warm-up
6 x 100 odds free evens IM or non-free
Increasing speed, rest :20 after each: 200, 150, 100, 50
Pattern: #1 and #2 build, rest :30; #3: all out, #4 recovery, rest :30
3 – 4 rounds of 4×50
2 – 4 rounds of 4 x 25
Swim down
10 minute warm-up
6 x 100 odds free evens IM or non-free
Increasing speed, rest :20 after each: 200, 150, 100, 50
Pattern: #1 and #2 build, rest :30; #3: all out, #4 recovery, rest :30
3 – 4 rounds of 4×50
2 – 4 rounds of 4 x 25
Swim down