Used the 225s to train for the upcoming Masters scm season.
WARMUP: 700
With fins: 500 dolphin, flutter, freestyle mix
200 EZ breast kick, various positions
MAIN SET: 1800
8 X 225 on 4:30 sendoff (or approx. 40 seconds rest)
Swam each 225 as:
25 breast kick on the back
25 breast drill (either body-dolphin breast or breast with an extra kick)
25 breast kick on the back
25 breast drill
25 breast kick on the back
25 breast
25 breast kick on the back
50 breast
#1 & #2: Tempo Trainer at 1.80
#3 & #4: TT @ 1.75
#5 & #6: TT @ 1.70
#7 & #8: TT @ 1.65
Focus was on falling back on the turns, and trying to relax the body and breathing when fatigue or panic started to set in.
RECOVERY/WARMDOWN: 500
100 freestyle pull
300 breast pull and breast scull with pull buoy, snorkel, and strapless paddles
100 breast with pull buoy
Total Yardage: 3000
Freestyle variation:
You could do the main set as a freestyle set:
25 6-beat flutter kick on your back, hands at sides
25 3L/3R Freestyle
25 kick on your back
25 3L/3R Freestyle
25 kick on your back
25 Freestyle
25 kick on your back
50 Freestyle
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