WARM UP (1200 yds / 24 min)

Two Rounds – 1st round left intervals, 2nd round right intervals
1 x 200 on 3:30/3:20
3 x 100 on 1:50/1:40
1 x 100 kick on 2:30/2:20

MAIN SET (1600 yds / 33 min)

Two Rounds
4 x 50 on 1:15 = 25 stroke drill + 25 stroke
1 x 100 IM on 2:15
1 x 100 free on 1:45
1 x 200IM on 4:00
1 x 200 free on 3:30

COOL DOWN (400 yds / 9 min)

1 x 200 pull
4 x 50 on 1:15
25 easy stroke
25 easy free

Total Yards: 3200

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