Wednesday, December 8, 2021
Warm-up Option “A” (1400 yds)
Two Rounds. The interval on the left is for the first round. Use the interval on the right for the second round.
- 4 x 50 on 1:00/:55
- 3 x 100 on 1:45/1:40
- 1 x 200 pull on 3:20/3:10
Pre-Set (1200 yds)
Two Rounds
- 2 x 150 kick on 4:00/3:45
Wasy, Moderate, Hard by 50s - 2 x 150 choice swim on 2:30/2:20
Main Set (900 yds)
- 1 x 300 at threshold pace
- 2:00 rest
- 2 x 150 on 3:00 at threshold minus one second per 50 pace
- 2:00 rest
- 4 x 75 on 1:40 at threshold minus two seconds per 50 pace
Cool Down (200 Yds)
- 4 x 50 choice on 1:10
Total Yards: 3700
Warm-up Option “A” (1200 yds)
Two Rounds. The interval on the left is for the first round. Use the interval on the right for the second round.
- 4 x 50 on 1:05/1:00
- 2 x 100 on 2:00/1:50
- 1 x 200 pull on 3:45/3:40
Pre-Set (900 yds)
- 2 x 75 kick on 2:20/2:10
Easy, Moderate, Hard by 50s - 2. x150 choice swim on 3:00/2:50
Main Set (900 yds)
- 1 x 300 at threshold pace
- 2:00 rest
- 2 x 150 on 3:30 at threshold minus one second per 50 pace
- 2:00 rest
- 4 x 75 on 1:55 at threshold minus two seconds per 50 pace
Cool Down (200 yds)
- 4 x 50 choice on 1:15