Broken 100s

Broken 100s
Warm-up:
100 Free swim 200 Free pull with buoy 200 Free kick 100 Free swim
10 x 25 Choice of strokes pull with buoy Practice fast turnover
Main Set:
4 x 200 Free broken
#1: 100/100
#2: 100/50/50
#3: 100/50/25/25
#4: 100/25/25/25/25
All breaks :10 Rest 1:00 between 200s
100 Free easy
3 x 100 Choice of strokes broken (all 1 stroke, no free)
#1: 100
#2: 50/50
#3: 25/25/25/25
All breaks :10 Rest 1:00 between each set
Kick Set: 6 x 25 Kick 5 each stroke
Warm-Down:
100 Free
Swim-down
Total distance: 2300m

http://www.swimmingworldmagazine.com/swim-cgi/