WARMUP: 640
640 EZ swimming mix of back, free, breast kick in all positions
MAIN SET: 1080
This is a taper set that I normally do in a 25-yard pool, so I knew the times that I wanted to hit (3:10 for the 200…1:30 for the 100s). Wasn’t sure how much faster the extra turns would make me, but didn’t worry about it too much. For the 200, I set the TT to beep every 19 seconds (190 seconds divided by 10 lengths = 19 seconds per length). The goal was to be pushing off the wall every time the TT beeped. That would mean I was on pace for a 3:10. For the 100s, I set the TT to beep every 18 seconds (90 seconds divided by 5 lengths = 18 seconds per length). On the 40s, I didn’t set the TT; just swam fast.
40 EZ breast kick on your back
80 with a pull buoy, alternating breast scull and breast
1 X 200 breast [went about 3:08 because I was ahead of the beeps]
40 EZ breast kick on back
80 with a pull buoy, alternating breast scull and EZ free
1 X 100 breast [went about 1:27 because I was ahead of the beeps]
40 EZ breast kick on back
80 EZ back and free
1 X 100 breast [went 1:26 because I was ahead of the beeps and my husband timed me at 1:25.6]
40 EZ breast kick on back
80 EZ back and free and breast kick
1 X 40 breast FAST — no time
40 EZ breast kick on back
80 with pull buoy, alternating breast kick and scull
1 X 40 breast FAST — no time
WARMDOWN: 280 EZ
Total Yardage: 2000
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