Friday, 4/6/16

WARM UP (1300 yards)

• 1 x 300 free
• 3 x 100 IM – stretch out strokes as long as you can
• 6 x 50 choice kick on 1:15/1:30/1:40/1:45
• Four Rounds: 3 x 25 on :30/:35/:40/:45
  • 1st 25 of each round: Distance per Stroke – Maximize!
  • 2nd 25 of each round: Fast cadence
  • 3rd 25 of each round: Combination of DPS + Fast Cadence to produce “easy speed”

MAIN SET (1400 – 2500 yards)

• 8 x 125 on 1:55/2:05/2:15/2:35
  • #1: 25 easy speed + 100 moderate
  • #2: 100 moderate + 25 easy speed
  • #3: 50 easy speed + 75 moderate
  • #4: 75 moderate + 50 easy speed
  • #5: 75 easy speed + 50 moderate
  • #6: 50 moderate + 75 easy speed
  • #7: 125 moderate
  • #8: 100 easy speed + 25 moderate
• 1 x 400 – alternate 100 kick and 100 backstroke
• 1 x 800 IM broken by 25s
  • All remaining people in one lane
  • Order yourselves from fastest to slowest
  • First person starts the IM, next person leaves :05s later…
  • First person waits at the wall until the last person comes in
  • Repeat until each person has swum 8 x 25 of each stroke
• Bonus: 6 x 50 choice on 1:10/1:20/1:30/1:45
  • #1-3 – Perfect your technique
  • #4-6 – Descend (#4 = 80%, #5 = 90%, #6 = 100%

COOL DOWN (200 yards)

• 4 x 50 on 1:00/1:10/1:15/1:20

Total Yards: 1900 – 4000