Sets of Four

Sets of Four
Warm-up:
4 x 100 free descending
Rest 20 seconds between each 100. Last 100 at 80% effort.
Main Set:
4x150 free
4x100 alternate free and back
4x50 free
4x25 alternate free and breast
4x150 on 2:15
4x100 on 2:00
4x50 on 1:45
4x25 on :30
Warm-Down:
Kick Set: 200 kick
4x50 choice
4x50 free
Total Distance: 3500m

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