WARMUP: 400
KICK/BREAKOUT SET: 300
Three rounds of 4 X 25 on sendoff that gives you approx. 10 seconds rest. On each round:
1st 25: Streamlined pushoff and pop to the surface – see how far you can go, then swim to the wall.
2nd 25: Start with 10 yards underwater dolphin (stomach or side or back), then swim freestyle or backstroke to the wall.
3rd 25: Start with 10 yards underwater flutter, then swim to the wall.
4th 25: Choice of stroke…race-pace breakout and 2 or 3 cycle bursts, then EZ to the wall.
MAIN SET #1: 1000
Swim two rounds of:
4 X 25 + 4 X 100
The 25s are your choice of kick on your back …Odd ones are head lead; even ones are hand lead.
Odd 100s are 75 free + 25 choice (not free); evens 100s are freestyle (descend time throughout on the 100s free).
MAIN SET #2: 200/400/800
With fins!
Lanes 4 & 5 do 8 X 100.
Lanes 2 & 3 do 4 X 100
4 (or 8) X 100 IM. Roll a brisk 25 from Fly through Free on #1 through #4 (and on #5 through #8 for lanes 4 & 5).
Lane 1: do two rounds of 4 X 25 in IM order with fins.
WARMDOWN: 200
8 X 25 silent swim, choice of stroke and stroke of equipment. Take 5 bobs recovery between 25s.
Total Yardage: 2700/2300/2100
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