WARMUP: 400 on your own
WARMUP SET: 2000
4 X 50 on ~:15 Rest Interval
25 underwater kick of choice; can you go half way? Return with 25 easy swim, choice (fins optional)
MAIN SET: 1800
Six rounds of the following. Descend the 100s throughout the set. After the 25s, go right into the next round with only 5 or 10 seconds extra rest. Your main chance to rest is right after the 100.
1 X 100 free on ~:30 Rest Interval (RI)
3 X 50
#1 = Fly/Back on ~:20 RI
#2 = Back/Breast on ~:15 RI
#3 = Breast/Free on ~:10 RI
2 X 25 freestyle on a sendoff that gives approx. 10 seconds rest; breathe every 3 or every 5 (no same-side breathing!)
WARMDOWN: 200
Comments