Warm Up Dry land push ups, squats, core, things like that. 1100m swim choice Main Set 5x 200 on 3:00 min as 100 free 50 kick / 50 stroke 10x 100 on 1:35 IMO / Options: 100IMs, 100 of each stroke, or alternate stroke/ free 1x 200 Hard on 3:00 min 2x 100 Hard on 1:304x 50 Hard on :50Finale50 ez on 1:101x 50 on :35 (or Fastest Possible Send Off)50 ez on 1:102x 50 on :35 or FPSO50 ez on 1:103x 50 on :35 or FPSO50 ez on 1:104x50 on :35 or FPSO50 ez on 1:105x 50 on :35 or FPSOWarm Down 100 kick 200 swim  Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

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