WARMUP:
400 (or 10 minutes) on your own
WARMUP SET: 200-300
4 kicks on 1:10 (can be 50s or 75s)
MAIN SET: 1650+
Four rounds of the following:
3 swims on ascending sendoffs:
1:05
1:10
1:15
1 swim on 2:00 (do the same thing every round and descend 1-4)
After four rounds, swim 50 easy and regroup for…
Four rounds of the following:
1 swim freestyle on 1:30
3 X 25 Anything But Free (kick is OK) on :40
WARMDOWN: 100-200 easy
Comments