200 Loosen
8x50 @ :50-1:00
O:25 Kick, 25 Catch-up w/Strong Kick
E:25 Catch-up w/Strong Kick, 25 Kick
200 IM - Drill, Swim
8x25 Sprint Cycle @ :30
Pull: 600/12:00
3x100 Pull - Count Strokes @ 1:30-2:00
2x100 Pull - Maintain Stroke Count @ 1:25-1:55
1x100 Pull - Maintain Stroke Count @ 1:20-1:50
Best Average: 1200/34:30
6x50 Desc. 1-3; 4-6 @ :45-1:00
:30 Rest / Reset
2x150 Best Average @ 3:00-4:30
:30 Rest / Reset
3x100 Best Average @ 2:00-3:00
:30 Rest / Reset
6x50 Best Average @ 1:00-1:30
Goal is to swim faster "300s" each time.
IM Option - 6x50 IM Switch + IM Variations for 150s, 100s, & 50s
Finishing Speed: 400/8:00
2 Rounds:
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:Fast E:easy @ :30
Warm-down: 400/8:00
400 easy
