| 4X200 Pull @4:00 1 – [25 fly, 75 free]x2 1 – [25 brst, 75 free]x2 1 – [50 back, 50 free]x2 1 – all free 3X100 IM@2:00 | 4X150 Pull @4:20 1 – [25 fly, 50 free]x2 1 – [25 brst, 50 free]x2 1 – 75 back, 75 free 1 – all free 3X100 IM@2:10 | 4×100 1 – 25 fly, 75 free 1 – 25 brst, 75 free 1 – 50 bk, 50 free 1 – all free 2×100 IM @2:30 |
| FOUR TIMES: *Goal: maintain pace* 3X50 Swim Rnd 1 @55 or 60 Rnd 2 @50 or 55 Rnd 3 @45 or 50 Rnd 4 @40 or 45 Extra rest btn rounds | FOUR TIMES: *Goal: maintain pace* 3X50 Swim Rnd 1 @1:05 or 1:10 Rnd 2 @60 or 1:05 Rnd 3 @55 or 60 Rnd 4 @50 or 55 Extra rest btn rounds | FOUR TIMES: *Goal: maintain pace* 2X50 Swim Rnd 1 @1:10 or 1:20 Rnd 2 @1:05 or 1:15 Rnd 3 @60 or 1:10 Rnd 4 @55 or 1:05 Extra rest btn rounds |
