The main set is long and, depending on your mood, filled with intensity… at least one part.
• Warm up – 600 choice
• 5 x 200 pull on 2:45
• 5 x 100 kick on 1:45
• 5 x 50 swim on 1:00 holding the fastest pace possible. This doesn’t mean all out on the 1st one and then die. It means to start very strong, close to sprinting, but then hold the same time through the five 50s.
• 4 x 200 pull on 2:30
• 4 x 100 kick on 1:45
• 4 x 50 swim on 1:00 holding the fastest pace possible. Same as in set one.
• 3 x 200 pull on 2:20
• 3 x 100 kick on 1:45
• 3 x 50 swim on 1:00 holding the fastest pace possible. Same as above.
Loosen 200 smooth… get out. Quick 5k
All times and distances are in short-course yards.
If you’re feeling good, try not to just make the intervals on the pull and kick, but don’t get so tired that your pace on the 50s isn’t fast enough. Don’t over swim the pull and kick so you’re tired for the 50s. You should also try to hold the same pace on the 50s through the entire set, even though you’ll be a bit more tired after the harder 200s.