WARMUP: 400
400 your choice on your own
MAIN SET:
The two fastest lanes did a 300 before each of the 4 X 50 IMs. The fast lane did a 200 be3fore each of the 4 X 50 IMs.
Swim 4 rounds of the following:
1X 300
4 X 50, swum as FL/BK…BK/BR…BR/FR…FR/FR (Fastest lane on 1:00 sendoff; middle lane on 1:10 sendoff)
Round #1: 300 is with fins, alternating 25 Hand-Lead Body Dolphin on Your Back and 25 Freestyle focus on low breath.
Round #2: 300 is with pull buoy, using your normal breathing pattern +1 (e.g., if you normally breathe every 3 strokes, you should breathe every 4 on this swim)
Round #3: 300 is with no equipment. Alternate 25 Back…25 Breast…25 Free.
Round #4: 300 is with pull buoy. Breathe every 2 on first 100 (and alternate sides). Breathe every 3 on the second 100. Breathe every 4 on the third 100 (and alternate sides).
Round #4: The 4 X 50 are with fins on this round. Don’t change your sendoff. You’ll be getting more rest, but these should be FAST.
WARMDOWN: 200
200 EZ
Total Yardage: 2600/2200
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