Skip to content
WARM UP (1000 yards)
- 1 x 200 free
- Pull Set: 2 x 200
- 50 back pull
- 50 breast pull
- 100 free pull
- Kick Set w/o board: 2 x (4 x 50)
- #1: 25 fly + 25 back
- #2: 25 back + 25 breast
- #3: 25 breast + 25 free
- #4: 25 free + 25 fly
MAIN SET (2000 – 2400 yards)
- 6 x 50 swim golf on 1:00/1:10/1:20
- 10 x 100 free on 1:30/1:45/1:55/2:10
- 1 x 100 EZ
- IM Ladder (600 – 1000 yards)
- 1 x 100 IM :30s rest
- 1 x 200 IM :45s rest
- 1 x 300 IM 1:00 rest
- Bonus: 1 x 400 IM OR repeat 1 x 200 IM
COOL DOWN (225 yards)
- 3 x 75
- 25 scull
- 25 free
- 25 kick on your back
- 1 x 25 backstroke
Total Yards (3250 – 3650)
Like this:
Like Loading...
Related
Leave a Reply