WARMUP: 400
400 your choice, on your own
MAIN SET:
6 X 100 swum as:
1 & 2 @ approx. :30 RI
3 & 4 @ :10 less rest
5 & 6 @ :20 less rest than original sendoff
Try to hold times the same, even as you’re getting less rest.
100 EZ with fins
10 X 50 swum as:
1-4 @ half the sendoff as on your first two 100s above. E.g., if your original sendoff on the 100s was 2:00, your sendoff on the first four 50s is 1:00.
5-7 @ :05 less rest
8-10 @ :10 less rest than first four 50s
100 EZ with fins
Before final set, we practices several streamlined pushoffs, just pushing off at the correct depth and rising to the surface with no kick or breakout.
16 X 25 on a sendoff that is half the sendoff you used on the first four 50s.
Focus on streamlined pushoffs!!!!
WARMDOWN: 200
Total Yardage: Approx. 2300
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