W.U.
- 200 FS Pull
- 4 x (25 Kick IM, 25 Swim FS)
- 200 Choice
- 4 x (25 kick FS, 25 Swim FS)
Set 1:
- 100 Kick Choice
Set 2:
- 8 min (or 400m) swim for time/distance
Used for lane designation - 100 Kick Choice
Set 3:
- 4 x (100IM, 100 FS) on 4:00
adjust to 200 FS,
or 150 FS or 100 FS repeats
Swim Down 50 Easy