Half the team are doing T-15s or T-1500s this week, so I need to design a practice with shorter intervals. This allows them to slip in and out of the regular practice when it’s their turn to do their timed swim.
WARMUP: 400
400 your choice on your own.
MAIN SET: 1500 to 1750
Swim 6 rounds of the following:
25 Drill
50 Kick
75 Swim, done as 25 EZ + 25 FAST + 25 EZ)
100 Swim as a strong but not all-out effort
Round #1: Swim is Freestyle. Drill is Single-Arm Free
Round #2: Swim is Backstroke. Drill is Double-Arm Back
Round #3: Swim is Breaststroke. Drill is Underwater Breast
Round #4: Swim is Freestyle. Drill is Single Switch
Round #5: With fins. Swim is Body-Dolphin Breast. Drill is Underwater Breast with Dolphin Kick
Round #6: With fins. Swim is Freestyle. Drill is Fingertip Drag
WARMDOWN: 200
200 EZ
Total Yardage: Approx. 2400
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