300 every 4th 25 nonfree choice.
200 as 25FAST/25very easy fist or back.
MS: 10x200- do on 3-4 red line rest. Pace for the whole set.
2 rounds of...
(3 free.
2 as with middle 50 back)
100 w/d
Threshold 5000
1000 w/u as 250fr/50nonfree/200fr/50non.... 50fr/50non.
8x25 odds half fast/half ez, evens half ez/half fast on 25".
MS:3 rounds of...
(3x200. 2:40, IM on 3:10, 2:40.
2x300 paddles Negative split by 3" on 4'.)
200 perfect stroke freestyle, slowing it down.
