WARM UP (1200 yards)
- 1 x 400
- 4 x 100 descend on old intervals
- Second 100 is faster than the first 100
- Third 100 is faster than the second 100, ect.
- 8 x 50 on :55/1:00/1:05/1:10
MAIN SET (1800 – 2100 yards)
- Heartrate set: 5 x 200
- Take pulse for :06s after the 200
- If your pulse is less than 12, start your next 200
- If you pulse is greater than 12, wait 15s and then take you pulse again
- Go on to your next 200 when you pulse is less than 12 for :06s
- 5 x 75 kick :15s rest
- #1: Fly kick on back, knees together
- #2: 25 – L. leg only, 25 – R. leg only, 25 both legs w/ board
- #3: Backstroke kick with arms streamlined over your head
- #4: 25 – moderate, 25 moderately fast, 25 fast
- #5: 50 breaststroke kick NOT &%
- 3 x 150 pull
- #1: 50 fast pull then 100 moderate
- #2: 100 fast pull then 50 moderate
- #3: 150 fast pull
- BONUS: 100/200 or 300 IM
COOL DOWN (200 yards)
- 1 x 100 backstroke
- 2 x 50 choice on 1:10/1:15
Total Yards: 3200 – 3500
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