I kind of made this main set confusing. So don't worry too much about times. Just try to make sure to do all parts and remember where you are at. You can add some pulling for the longer parts if you would like.
1x400 Warm Up
8x75's 50 drill/25 swim; choice stroke @1:40
Main Set:
Ladder: start at 25 and go to 300 by 25's (don't go back down)
example:
25, 50, 75, 100, 125, 150...etc
**either do the 50's/100's IM or strong Free, the 25's/75's are recovery (you can go up to 200 for the IM option or add up to 400 if you have time on Free)
1x200 Cool Down
TOTAL YARDAGE: 3,150
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