A moderate intensity day working on controlling the speed of your stroke.
Warm up:
*200 swim
*100 pull
*50 kick
Main Set:
*8x50 freestyle base +10"*12x25 +10" descend over the set to reach full sprint on #12
*200 pull
After you complete the 250 yard warm up, the main set is a 900 yard sprint set consisting of 8x50 on base +10 seconds, followed by 12x25 descending 1-12 at base +10 seconds. On this descending set, you should start out easy and gradually increase your pace, reaching a full sprint for number 12. Really focus on your speed during this workout. Get a good push of the walls and coming out of your turns. Don't hold anything back on this set!!
Cool down:
*50 freestyle
*50 breast stroke
*50 freestyle
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