WARMUP: 400
400 your choice, on your own
IM SET: 800
With fins or without — your choice.
16 X 50 on approx. :20 RI, swum as follows:
FL/FL
FL/BK
BK/BR
BR/FR
FL/BK
BK/BK
BK/BR
BR/FR
FL/BK
BK/BR
BR/BR
BR/FR
FL/BK
BK/BR
BR/FR
FR/FR
PULL 200 SET: 1200 (1000 for lane #1)
Swim four rounds of the following:
200 freestyle pull with pull buoy
4 X 25 Free (without pull buoy) with 5 bobs as recovery between 25s
Odd: Breathe only twice per length
Even: Swim 1/2 fast…1/2 EZ
Round #1
Wear fistgloves
Round #2
Nekked hands
Round #3
Paddles
Round #4
Wear fins — no pull buoy
WARMDOWN: 200 EZ
Total Yardage: 2600
Comments