WARMUP: 400
400 your choice, on your own
STROKE-COUNT PUZZLER SET: 1000 + 100
The trick is figuring out how to hold stroke count and time, even as you are getting less rest.
4 X 25 Free @ approx. :10 RI. Swim brisk pace. Count strokes and take your average as “N.”
Swim the following 9 X 100 straight through…no breaks.
3 X 100 Free @ :30 RI. Hold stroke-count pattern of N-2…N-1…N…N+ on each 100. The N+ can be any stroke count you want.
3 X 100 Free @ :25 RI. Hold N-2…N-1…N…N+
3 X 100 Free @ :20 RI. Hold N-2…N-2…N…N+
100 EZ recovery.
BR/BK SET: 800 or 1200
Fastest lane did 3 rounds of the following. Other lanes did 2 rounds.
With fins. You should get about 15 seconds rest on the 50s and 25; about 20 seconds rest on the 100s. Focus on steady head on the Breast…rotation and bent-arm pull on the Backstroke.
1 X 50 Body Dolphin Breast, breathe every 4 pulses
1 X 50 BD Breast, breathe every 3 pulses
1 X 50 BD Breast, breathe every 2 pulses
2 X 25 BD Breast, breathe every pulse
2 X 100 Backstroke, swum as 25 Single Arm…25 Single Arm…25 2L/2R…25 Whole Stroke
WARMDOWN: 100
100 EZ
Total Yardage: 2800 or 2400
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