Here’s to the best week of your year—so far
On the warm-up all the freestyle hundreds are smooth and each 50 stroke gets a little stronger and faster.
On the first 600 get your time each hundred kick & descend those. The second 600 descend your swim 100s to very very fast.
All your 400s, the last hundred is swimming as fast as possible with your paddles. That’s why you get a full minute rest between each one.