Warmup: 2 (125 Free, 125 Back) 8 x 25 1/2 underwater dolphin, 1/2 dolphin on your back 8 x 25 Breaststroke
6 x 100 Cruise pace 1:40/1:50 2(4 x 50) by 25s, E/F, F/E, E/E, F/F 6(2 x 75) 1 Fast, 1 Easy
The goal on the 75’s fast is to go as fast as you can, keeping your stroke rate as high as possible while maintaining distance per stroke & without your technique falling apart. To do this you can't overload on lactate, so the intervals are like swimming the enjoyable part of a 100, and you stop just short of the misery setting in. For the recovery, instead of doing a fixed interval, just swim a 75 easy, regroup and start again when you feel recovered. The idea is to go fast and develop the required neuromuscular coordination, so rest as much as needed.