Tuesday 3/21/17
Warm-up:
300 swim
200 kick
300 pull
6 x 50s build/drill choice @ 1:00
(1100)
Main set – PICK ONE
1)Sprint and IM (2 rounds):
2 x 150 free @ 2:15
3 x 100 free or IM 1:45
4 x 50 – stroke (or all free depending on swimmer) @ :50 / 1:00
(1600)
2)Distance:
16 x 50 @ :50 – 500 pace, pick a 500 Free goal time and divide by 10 to find pace
4 x 200 done as 4 x 50 with :10 rest each 50; descend 1-4 @ 1:00 rest between 200s
(1600)
All Groups (3 rounds):
25-50-75 (75’s are FAST) @ :30, :55, 1:20
1 min rest after 2 rounds
(450)
Cool down 50 easy