200 as 12.5 teeter totter/37.5free.
200 as 25fist drill/25 build free.
MS: 2 rounds of....
(3x125 last 25 polo on 3 red line rest.
3x200 free on 4 red line rest.)
100 perfect stroke w.d.
Threshold 5400
600 free every 4th 50 nonfree choice. Build free through set.
8x25 as odds 8 strokes fist sprint, evens all fast on 25.
MS:
8x125 last 25 polo on 1:45.
1x200 middle 100IM on 2:50.
6x125 odds 1:40, evens 1:35.
2x200 last 100IM on 2:50.
4x125 on 1:45 - more rest so faster average than previous 6x125's.
3x200 on 2:40.
2x125 on 1:40.
4x200 paddles only on 2:35.
100 w/d.
** IM intervals assumes 1:30/100IM + 1:20/100free. Adjust if you need more IM time.
