Workout

LAST RACE DAY  - 50 choice, 200 choice, 1650 free

Warm-up (600) 10 mins
Swim 300, 200 kick, 100 Drill 

Set (600)
Swim 6 x 50 on 1:00   ..25 FAST…25 Moderate
100 ez
Swim 2 x 100 ...rest 10 sec

RACE DAY 7 - 400 IM, 50 choice, 100 choice

Cool-down after each race 
Set (500)
100 EZ
4 x 25 kick...25 fast/25 ez on 1:00
4 x 50’s Choice on :30
...first 15m fast then EZ
100 EZ

Cool-down (200)
Swim 200...Moderate to EZ choice