WARMUP: 400
400 your choice, on your own
MAIN SET #1: 1400 (variable)
I’ll describe what our fastest lane of swimmers did, and you can extrapolate to determine what your sendoff should be on the first set of 2 X 100. Take it down as far as you can go and still make the sendoff. You should start with a sendoff that’s easy enough so that you can complete at least four rounds. Don’t take any extra rest between rounds. Just keep rolling through.
2 X 100 Free on 2:00 (this was about :40 RI for our fastest swimmers)
2 X 50 Free on a sendoff that is HALF of the 100 sendoff (in this case: 1:00)
2 X 100 Free on 1:50
2 X 50 Free on 1:00
2 X 100 Free on 1:40
2 X 50 Free on 1:00
2 X 100 Free on 1:30
2 X 50 Free on 1:00
2 X 100 Free on 1:25
Stopped. Missed the sendoff.
MAIN SET #2: 400
With fins. Do a 400 drill “IM.” Your choice of drills.
MAIN SET #3: 250
No fins.
10 X 25 “EZ & Perfect.”
These are choice of stroke. Make them nice and EZ, but PERFECT swimminng. If Free, try to do them in 2 breaths. If Breast, see if you can get to halfway on the pullout and take as few strokes as possible. Take 5 EZ bobs between 25s.
WARMDOWN: 100 EZ
Total Yardage: Approx. 2500
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