04/01/04 400-200-100-50-25 IM Practice

04/01/04 400-200-100-50-15 IM Practice

WARMUP: 400
EZ 400, alternating free/back/breast kick on the back.

MAIN SET: 1700
Try to move right through this set, getting your fins on and off as quickly as possible. I took 60 seconds rest after each 400, each 200, and each 100. For the 50s, I went on a 1:15 sendoff, which was about 30 seconds rest. For the 25s, I went on :30 sendoff. My times are in the parens.

400 IM (6:28)
400 IM with fins (6:20)
200 IM (3:06)
200 IM with fins (2:56)
100 IM (1:28)
100 IM with fins (1:23)
3 X 50 (FL/BK…BK/BR…BR/FR) (:45…:43…:40)
3 X 50 with fins (FL/BK…BK/BR…BR/FR) (:40…:40…:38)
4 X 25 IM order
4 X 25 IM order with fins

WARMDOWN: 300
300 EZ, alternating free and back.

Total Yardage: 2400