Warm up-
400 swim
300 pull
200 Kick
8x25s sprint cycle @ :35
1-4 free, 5-8 choice
Set#1-
6 x 75 @ 1:15
Odds-IM or Choice
Evens-Free, last 25 no more than 2 breaths
Descend in groups of 2, #5&6 will be fast
100 EASY
Set#2-
IM is FAST, free is recovery:
1 x 100 @ 1:45 IM/choice
1 x 100 @ 1:45 free
2 x 75 @ 1:20 IM (fly/back/breast) or choice
1 x 100 @ 1:45 free
3 x 50 @ :55 IM (fly/BK, BK/BR, BR/FR) or choice
1 x 100 @ 1:45 free
4 x 25 @ :30 IM (add up to fast 100 IM time) or choice (add up for fast 100 time)
1 x 100 @ 1:45 free
16x25s @ :40
3- fast, 1-easy
Choice in groups of 4
Focus on good streamlines, underwaters, not breathing off wall on fly & free
Starts?
Cool down
