WU-400 Fr, every 4th 25 choice drill
6×50 Fr on rest :20 as 12.5 kick/37.5 Fr
**For this set, focus on establishing a small, relaxed kick with your hands out front for the first 12.5 yards of your 50. Once you reach 12.5 yards, switch to full Freestyle while maintaining the small, relaxed kick. Be sure to not overkick the first part of the 50**
3×100 Fr as 75 build/5 seconds rest/25 uptempo on rest :30
Primary-all swims on :20 rest
4×50 Fr descend 1-4
+
4×25 Fr hold 1/2 of your 4th 50 time
3×100 Fr descend 1-3
+
3×50 Fr hold 1/2 of your 3rd 100 time
2×150 Fr descend 1-2
+
2×75 Fr hold 1/2 of your 2nd 150 time
1×200 Fr negative split
+
1×100 Fr faster than 1/2 of your 200 time
2500 + WD