Warm-Up 1000/23:00
200 free Loosen
4x50 -Odds Kick -Evens Backstroke @1:00-1:30
200 Choice Stroke No Free (Mix it up)
4x50 Choice stroke /Drill @@1:00-1:30
4x50 Free Desc.1-4 @ :50-1:30
Main Set - 1200/ 30:00
2x(3x200) Desc each 200 to 80 Percent @3:30-4:30
Rd 1 No Equip
Rd 2 Fins and pads
Pull Set: 800/ 20:00
4x(100+50+50)
100= Pull w/ Buoy @1:30-2:30
50= No Equip Build to Fast @:50-1:15
Kick Set: 500/18:00
4x50 Build to fast Kick w/ Board @1:30-2:30
100 easy freestyle swim @2:00-3:00
4x50 Build to fast Kick w/ Board @1:30-2:30
Bi lateral Breathing 300/6:00
6x50 Breathing every 3/5/7 by 50 @:50-1:00
Swim Golf/Cool Down 200/4:00
4x50 freestyle @1:00
(Swim these 50s as efficiently as possible, trying to minimize both time and stroke count. The sum of your time in seconds and stroke count for each 50m is your "score". Try to lower your score in each 50m)
200 free Loosen
4x50 -Odds Kick -Evens Backstroke @1:00-1:30
200 Choice Stroke No Free (Mix it up)
4x50 Choice stroke /Drill @@1:00-1:30
4x50 Free Desc.1-4 @ :50-1:30
Main Set - 1200/ 30:00
2x(3x200) Desc each 200 to 80 Percent @3:30-4:30
Rd 1 No Equip
Rd 2 Fins and pads
Pull Set: 800/ 20:00
4x(100+50+50)
100= Pull w/ Buoy @1:30-2:30
50= No Equip Build to Fast @:50-1:15
Kick Set: 500/18:00
4x50 Build to fast Kick w/ Board @1:30-2:30
100 easy freestyle swim @2:00-3:00
4x50 Build to fast Kick w/ Board @1:30-2:30
Bi lateral Breathing 300/6:00
6x50 Breathing every 3/5/7 by 50 @:50-1:00
Swim Golf/Cool Down 200/4:00
4x50 freestyle @1:00
(Swim these 50s as efficiently as possible, trying to minimize both time and stroke count. The sum of your time in seconds and stroke count for each 50m is your "score". Try to lower your score in each 50m)
4000 Meters 101 minutes
