Choose between on of the two workouts below:

Workout #1: Fly/Back

 

WARM-UP (1100 yds)

  • 1 x 400 choice
  • 4 x 100 kick w/ fins on back w/ :20s rest
    Odds are fly kick, Evens are backstroke kick
  • 4 x 75 – 25 L arm fly + 25 R arm fly + 25 fly

MAIN SET (1400 – 1800 yds)

  • 8 x 50 on 1:10 – 25 fly + 25 back
  • 1 x 200 free pull
  • 4 x 100 on 2:15
    #1: 25 back + 75 free #2 50 back + 50 free
    #3: 75 back + 25 free               #4: 100 back
  • 1 x 200 free pull
  • 8 x 25 fly on 1:00 or less if you can
  • Optional: 4 x 100 IM on 2:10 or 2:30

Cool Down (200 yards)

  • 4 x 50 on 1:10 choice

Total Yards: 2700 – 3100

Workout #2: Breast/Free

WARM-UP (1100 yds)

  • 1 x 400 choice
  • 4 x 100 kick w/ :20s rest
    Odds are breast kick, Evens are free
  • 4 x 75 – 25 breast pull + 25 breast arms w/ free kick + 25 breast

MAIN SET (1400 – 1800 yds)

  • 8 x 50 on 1:15 or 1:30 – 25 breast + 25 free
  • 1 x 200 free pull
  • 4 x 100 on 2:15
    #1: 25 breast + 75 free #2 50 breast + 50 free
    #3: 75 breast + 25 free            #4: 100 breast
  • 1 x 200 free pull
  • 8 x 25 breast on 1:00 or less if you can
  • Optional: 4 x 100 IM on 2:10 or 2:30

Cool Down (200 yards)

  • 4 x 50 on 1:10 choice

Total Yards: 2700 – 3100

 

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