600/500 swim (100 swim/50 non-free)
300/200 pull
300/200 pull
12/8 x 50 (odds-kick/drill; evens-build/choice) @ 1:00/1:15
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Read through the whole workout before beginning! Do you see the pattern? I am going to add intervals as guidance.
100 FR (25 FAST/75 EZ) @1:30/1:50
75 FR (25 FAST/50 EZ) @1:15/1:30
50 FR (25 FAST/25 EZ) @:50/1:00
25 FR FAST! @:30/:40
50 FR (25 EZ/25 FAST)
75 FR (25 EZ/50 FAST)
100 FR (25 EZ/75 FAST)
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100 CHOICE DRILL
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100 IM @1:40/2:00
75 IM NO FREE @1:20/1:40
50 (25 FLY/25 BACK) @1:00/1:15
25 FLY @ :30/:40
50 (25 BR/25 FR)
75 IM NO FLY (BK/BR/FR)
100 IM
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100 CHOICE DRILL
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BONUS SET:
10 X 25 no breathers @:40
yards: 2900/2300
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BONUS SET:
10 X 25 no breathers @:40
yards: 2900/2300
