Warm up:
100 Swim
100 kick
100 pull
100 non free
6×50 build RI=10 seconds
Main Set:
4×200 IM pick an interval 3:30, 4:00, 4:30, 5:00
200 ez
4×100 IM on 1:45, 2:00, 2:15, or 2:30
200 ez
8×50 kick IM order 2 each stroke RI= 10
4×100 free as 25 fast/25 ez RI = 15
Warm Down: 300 free breath 3, 5, 7, by 100
total meters=3400
cut back mileage to suit your needs.
Good luck!
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