by Bob Ouellette, NELMSC Coaches Chair
Warmup (600)
400 swim
200 streamline kick on back, alternate fly/free kick
Main Set (4000)
800 swim at 75% effort on :20R
4x 200 pull, evens with paddles on :20R
800 swim at 75% effort on :20R
8x 100 descend 1-5 and 6-10 on :20R
800 swim at 75% effort on :20R
Cooldown (400)
8x 50 easy swim, at least 2 50s non-free, on :30R
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.