KEY:
IMO = IM order
TSFGC-up = thumbslide field goal catch up (just ask on deck)
4-4-4 or 4-4-12 = 4 left arm strokes – 4 right arm strokes – 4/12 full strokes
H-up = head up FR
WARM UP: 1000m
400 choice
4 x 100 IMO kick
4 x 50 FR drill (kick as far as you can under water then swim TSFGC-up to the wall)
MAIN SET: 1200m
Three rounds total. The first round starts with a 300 FR followed by 4 x 50, round two starts with a 200 FR followed by 4 x 50, and round three is a 100 FR followed by 4 x50. As the FR swims get shorter each round they should get faster. No rest after each round go right into the FR swim after your :05 rest on the 4th 50.
1 X (300, 200, 100) FR @ :30 rest
4 X 50
#1: 25 FL (4-4-4) / 25 BK build @ :20 rest
#2: 25 BK (4-4-12) / 25 BR build @ :15 rest
#3: 25 BR (4-4-4) / 25 FR build @ :10 rest
#4: 25 H-up / 25 FR fast (few breaths as possible) @ :05 rest
200 EZ
IMO = IM order
TSFGC-up = thumbslide field goal catch up (just ask on deck)
4-4-4 or 4-4-12 = 4 left arm strokes – 4 right arm strokes – 4/12 full strokes
H-up = head up FR
WARM UP: 1000m
400 choice
4 x 100 IMO kick
4 x 50 FR drill (kick as far as you can under water then swim TSFGC-up to the wall)
MAIN SET: 1200m
Three rounds total. The first round starts with a 300 FR followed by 4 x 50, round two starts with a 200 FR followed by 4 x 50, and round three is a 100 FR followed by 4 x50. As the FR swims get shorter each round they should get faster. No rest after each round go right into the FR swim after your :05 rest on the 4th 50.
1 X (300, 200, 100) FR @ :30 rest
4 X 50
#1: 25 FL (4-4-4) / 25 BK build @ :20 rest
#2: 25 BK (4-4-12) / 25 BR build @ :15 rest
#3: 25 BR (4-4-4) / 25 FR build @ :10 rest
#4: 25 H-up / 25 FR fast (few breaths as possible) @ :05 rest
200 EZ
