WARMUP: 400
KICK SET: 450
9 X 50, alternating 2 X 50 kick and 1 X 50 swim.
Try to keep the kicks and the swims on the same sendoff.
MAIN SET #1: 1000
With fins (lanes 4 & 5 can do no fins if you want)
Four rounds of the following:
25 Fly
50 Back/Breast
75 Back/Breast/Free
100 your choice of Free or IM (choose within your lane)
Legal touches and finishes! Try to stay on a 30-second base per 25.
MAIN SET #2: 600/800
Lanes 4 & 5 do 4 X 200.
Lanes 2 & 3 do 3 X 200.
Lane 1 does 4 X 100.
These 200s are pull, alternating splayed fingers for 50/relaxed and open fingers for 50. Try to descend time on each 200.
WARMDOWN: 200 EZ
Comments