Tonight’s workout is courtesy of Dan A:
WARM-UP:
300 choice swim
200 Kick
100 IM
200 Pull
MAIN SET:
6 X 100 FREE:
1-3 on (Lanes 5/6: 1:50, Lanes 3/4: 2:00, Lanes 1/2: 2:15)
4-6 on (Lanes 5/6: 1:45, Lanes 3/4: 1:55, Lanes 1/2: 2:10)
100 EASY
400 FREE: Build by 100 (increase speed each 100)
100 EASY
3 X 200 FREE (20s rest): 2600
1st = 50 moderate / 100 fast / 50 moderate
2nd = 50 fast / 100 moderate / 50 fast
3rd = 50 moderate / 100 fast / 50 moderate
100 EASY
4 X 100: 75 FREE, 25 IM order:
1-2 Lanes 5/6: 15s rest, Lanes 3/4: 20s rest, Lanes 1/2: 25s rest
3-4 Lanes 5/6: 10s rest, Lanes 3/4: 15s rest, Lanes 1/2: 20s rest
If blocks are available: Continuous Relays!
If no blocks:
100 EASY
1 X 400 PULL, breathe 3/5/3/5 by 100
COOL-DOWN = 200 EASY
Category: Practices