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Main Set Thursday – Bootcamp-Based IM Set

Bootcamp workouts are often great inspiration for swimming workouts.  Today’s IM set is based on a bootcamp workout that went something like this…
Sprint 50 yards.
Sprint 50 yards, then do 5 burpees.
Sprint 50 yards, do 5 burpees, then do 30 seconds of bear crawl.
Sprint 50 yards, do 5 burpees, 30 seconds of bear crawl, then 10 pushups.
You get the idea.

WARMUP:  400 on your own

WARMUP SET:  200
Grab some buddies for a line-draft 200 freestyle.  Easy swimming.  Leader becomes the caboose at each 50.

MAIN SET:  1950
Do the set together as a group!
You are encouraged to substitute a butterfly drill for the fly…or swim each fly length as 3 strokes fly, then finish with freestyle.
Wear fins if necessary to make the sendoff/turnaround on the 50s freestyle.
Take an extra 20-30 seconds rest before starting a new round.

Swim 3 rounds of the following.
Round 1:  50s free are on 1:00 (short-course yards)
Round 2:  50s free are on :55
Round 3:  50s free are on :50

25 Fly on :30

25 Fly + 50 Back on 1:30

25 Fly + 50 Back + 75 Breast on 3:00

25 Fly + 50 Back + 75 Breast + 100 Free on 5:00

3 X 50 Freestyle on prescribed sendoff/turnaround; descend 1-3

Extra 20-30 seconds rest before starting a new round.

WARMDOWN:  200