10 min choice warm-up--every 4th 25 is non-free
150/100 swim w/:20 sec rest
150/100 kick w/:20 sec rest
150/100 pull w/:20 sec rest
150 alternate 25 IMO/25 free
BROKEN 500 RACE PACE! (see below) use the intervals as guidance. They are meant to give you lots of rest so you can go fast!
1 x 100 @ 2:00/2:30
2 x 50 @ 1:10/1:15
4 x 25 @ :40
2 x 50 @ 1:10/1:15
1 x 100 @ 2:00/2:30
200 EZ choice drill
BROKEN IM: use similar intervals as 500 above--adjust to your pace. Remember more rest=swim faster!
1 x 100 IM
3 x 50 IMA (25 FLY/ 25 BK; 25 BK/25 BR; 25 BR/25 FR)
4 x 25 IMO
3 x 50 IMA (25 FLY/ 25 BK; 25 BK/25 BR; 25 BR/25 FR)
1 x 100 IM
6 x 75 (25 underwater kick/50 ez choice swim)
yards: will vary
