Mixed intervals. The intensity within each set will change.
Warm up:
*200 freestyle swim
*100 backstroke
Main Set:
*6x75 *1-easy; 2-build; 3-hard all base +15"* repeat
*150 pull
*8x50 freestyle base +10"
The main set is 800 yards consisting of 6x75 where 1 is easy, 2 is build, and 3 is hard. To define "build", this is where you gradually increase your speed reaching a sprint by the end of the distance. For this set the first 25 yards should be easy, the second should be moderate, and the final sprint. You will repeat this, following the pattern for numbers 4 ,5, and 6. This set of 75's will base on a interval of base pace +15 seconds. The 75's are followed by a recovery 150 pull set. Your goal for the 150 is to relax and stretch out your stroke. The final part of the main set is 8x50 sprint on a interval of base pace +10 seconds.
Cool down:
*50 freestyle swim
*50 kick
*50 backstroke
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