The main focus of this practice is the sets of 50s. These should be swum at or near your aerobic threshold. The goal is to hold your times consistent on each set, even as you get less rest.
WARMUP: 400 your choice, on your own
MAIN SET: 1700
200 EZ Freestyle with fins, focus on keeping one goggle in during the breath
4 X 50 choice or IM on a definite sendoff that gives you approx :20 RI
200 EZ Freestyle pull, bump up breathing pattern by one stroke
4 X 50 choice or IM on a defintie sendoff that gives you approx :15 RI
200 EZ with fins — dolphin in any position but don’t use your arms for pulling
4 X 50 choice or IM @ :10 RI
200 EZ with fins — single-arm backstroke focus on bent-arm pull and clean hand exit
4 X 25 (Broken 100) These should be at about 90% effort. Rest interval is only :10.
200 EZ with fins your choice
Morning group did a relay race to practice starts from the blocks.
Evening group did 4 minutes of med-ball pass in the deep end.
Total Yardage: About 2200