Warm up: 200 free
200 reverse IM drill
200 reverse IM kick
200 reverse IM pull
6×50 descend by 3
Main set:
1200 IM broken into 4x
{3×100 each stroke in IM order. Swim through all three 100s before changing to the next stroke. The 100s should be swam as follows
25 fast / 50 kick / 25 fast, R:10,
25 fast / 50 drill / 25 fast, R:10,
25 fast / 50 build / 25fast, R:30}
100 EZ
1600 IM broken into {
4×100 breast @ 2:00,
8×25 back fast @ :45,
4×100 fly @ 2:00,
8×25 free fast @ :30}
200 EZ cool down.
Total 4200
Category: Practices