WARM UP (1200m / 26min)
- 1 x 200
- 8 x 50 – drill 25/swim 25
- odds – catch up
- evens – finish drill
- 8 x 50 on 1:15 swim golf
- 200 kick
MAIN SET(1700m / 34 min)
- 8 x 150 on 3:00
- odds – drop a stroke each 50
- evens – strong even pace
- 5 x 100 pull on 2:00
- build each 100 so that the last 25 is fast
Bonus Set
400 IM kick
COOL DOWN (200m EZ)
Total Meters: 3100 or 3500
Please note that this workout is is meters, so you may have to shorten the intervals if you are indoors in a yards pool. The next 10 weeks will be LCM workouts.
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