Fun and challenging

Warm up: 400 choice, 200 pull, 200 kick

Main set:
4 x 200 swim, pull, kick, build – hold on your cruise interval pace
4 x 150 swim, kick, fast, pull – :20 rest interval
4 x 100 fast, kick, pull, swim – on your cruise interval pace
4 x 75 build each – on :20 rest
4 x 50 all fast – on 1:00
4 x 25 easy
(3050 yd)

Kim workout – brutal 100s

Warm Up
400 swim
200 IM Drill
100 Kick

4×100 IM Rotating @ 1:50 (ie. 1st Fly/Bk/Br/Fr, 2nd Bk/Br/Fr/Fly) where the middle 50 is hard

Main Set
10×100 @ 1:30, 1:25, 1:20. 1:15, 1:10, 1:10, 1:15, 1:20, 1:25, 1:30
**The times were determined by the fastest time you can hold (I was going to be either 1:10 or 1:05; I chose 1:10) then add :20 to get the first interval and decrease by :05 each 100.

100 Easy

12×50 @:45 Pull, 2 smooth/ 1 fast

2×25 sprint from the block (someone wanted Tanner to look at their dives)

200 warm down

Total = 3050 yards