Pre Set
6/8 x 50 Kick: ≥80% Perceived Effort
Get HR +:15
Up to 200 15m Mid Scull/35m CU
50 3rd SMG into Strong Reorganize Lanes
10 x 50 Score: 1:00, 1:05, 1:10, 1:20
1 Strong, Min Legs, Min Strokes
3 Max Legs, Best Score (Match HR)
1 EZ Choice
1000
Pull 50 PB Low, Breathe 5
200 PB High, Neg Split
1/2x
3 x 200 Desc 1-3
#1 ≤ Pace of Usual Interval Max :30
4 x 50 2 – EZ into 3rd SMG
2 – 3rd SMG into Strong 1:10, 1:20, 1:30
100 EZ Choice :WFG
4 x 25 F.L.E.A. Min :10
400 Odd 100s: 75 PB High/25 PB Low
Even 100s: EZ Swim, Min Legs :WFG
200 Best Time —
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