WARM UP (1000yds time = 18 minutes)

• 4 x 100 on 1:45
• 4 x 150 on 2:30

MAIN SET (1900 yds time = 35 minutes)

• 4 X 200 on 3:20 descend 1-4
• 1 X 100 kick on 2:15
• 4 X 100 on 1:40   descend 1-4
• 1 X 100 kick on 2:15
• 8 X 50 on 1:00 odds: easy evens: fast
• 1 X 100 kick

Bonus Set: (600 yds time = 13 minutes)
4 x (4 x 25 on :30)
#1: Fast break out & easy finish
#2: Easy start & race turn
#3: Easy
#4: Sprint with race finish
200IM kick

 

WARM DOWN (200yds time = 3 minutes)

                       Total = 3100/3700yds

WARM UP (1500yds time = 26 minutes)

First time through do intervals on left, 2nd time do right intervals
2 x  [1 X 250 on 4:10/4:00 followed by
3 X 100 on 1:50/1:40]

4 X 100 kick on 2:15

MAIN SET (1400 yds time = 30 minutes)

12 X 50 on 1:10 choice
#3-6-9-12 are fast

4 X 200 broken at the 100 for :10 – try to negative split
Interval is 4:00 (1^st 100 race pace plus :05, 2^nd 100 race pace)

Bonus Set: 1 x 500 pull

WARM DOWN (100yds time = 2 minutes) Total = 3000

WARM UP (1300yds time = 27 minutes)

•  1 X 200 on 3:30
•  2 X 100 on 1:50
•  8 X 50 kick on 1:10
•  1 X 200 on 3:20
•  3 X 100 on 1:40

MAIN SET (1400yds time = 28 minutes)

Three rounds—choice
3 X 50 moderate 1:00
1 X 100 @ 100% 3:00

One round
1 X 300 on 5:00 / 4:45
1 X 200 on 3:20 / 3:10
1 X 100 on 1:40 / 1:35
1 x 50   on 1:00 /
Bonus set – Repeat this set with second set of time intervals

WARM DOWN (200yds time = 3 minutes)