Speed & Pace

Speed & Pace
Warm-up:
800 meters crawl 50 meters kick
Increase pace every 200 meters
Main Set:
400 meters crawl 50 meters kick
Increase pace every 100 meters for the 400 (1st 100M 25% - 2nd 100M 50%, ETC..)
ONE MINUTE REST after 50M kick.
200 meters crawl 50 meters easy
Increase pace every 50 meters for the 200 (1st 50M 25% - 2nd 50M 50%, ETC..)
TWO MINUTES REST after 50M easy.
5x50 meters freestyle all out
5x25 meters freestyle all out
Warm-Down:
100 meters easy swim
Total Distance: 1875 m
http://www.swimmingworldmagazine.com/swim-cgi/