WARM UP (1600 yds / time: 27 min)

Two rounds. Round 1 intervals left, 2 right.

  • 4 X 100 on 1:45 / 1:35
  • 2 X 200 on 3:30 / 3:10

MAIN SET (1000 yds / time: 24 min)

5 x 100 on 2:15–choice
1st 50: long and strong
2nd 50: build to fast
5 X 100 kick on 2:30
Build second 50
1 x 100 easy swim

Bonus Set

Three rounds:

  • 1 X 200 IM on 3:45
  • 1 x 100 stroke–choice/no free– 2:15

WARM DOWN (4 X 50 easy)

Total yards: 2800 OR 3700

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s