|
500/300 |
choice |
warm-up |
8:00 |
|
|
|
5/3 x 100 |
kick |
rotate the 25 fast; last one all fast! |
2:00 |
|
1000/600 |
|
|
|
REST 1:00 |
|
|
|
|
4 x 50 |
FR |
swim fast in the flags = fast
turns, fast break outs, & fast finish! |
:50/1:00 |
|
1200/800 |
|
|
|
REST 1:00 |
|
|
|
|
200 |
FR |
strong race pace (get your time) |
3:00 |
|
|
|
2 x 100 |
FR |
hold same pace from 200 |
1:30/1:40 |
|
|
|
4 x 50 |
FR |
hold same pace from 200 |
:50/1:00 |
|
|
|
8 x 25 |
FR |
hold same pace from 200 |
:30/:35 |
|
2000/1600 |
|
|
|
REST 1:00 |
|
|
|
|
4 x 50 |
IMO |
drill / kick |
1:00 |
|
2200/1900 |
|
|
|
REST 1:00 |
|
|
|
|
200 |
IM |
strong race pace (get your time) |
3:30 |
|
|
|
2 x 100 |
IM |
hold same pace from 200 |
1:40/1:50 |
|
|
|
4 x 50 |
IMO |
swim fast in the flags = fast
turns, fast break outs, & fast finish! |
1:00 |
|
|
|
8 x 25 |
IMO |
strong race pace |
:30/:40 |
|
3000/2700 |
|
|
|
|
|
|
|
|
100 |
|
cool down |
|
|
3100 |
