Today’s workout was adapted from a fellow Columbus swim team with our gratitude!
| Lanes 5 & 6 | Lanes 3 & 4 | Lanes 1 & 2 |
| WARM-UP | ||
| 300 Swim Choice | 200 Swim Choice | 100 Swim Choice |
| 150 Swim / Kick / Pull by 50 | 150 Swim / Kick / Pull by 50 | 150 Swim / Kick / Pull by 50 |
| 50 Free – Count strokes per 25 | 50 Free – Count strokes per 25 | 50 Free – Count strokes per 25 |
| MAIN SET | ||
| 500 – Pace Maintain stroke count. |
400 – Pace Maintain stroke count. |
300 – Pace Maintain stroke count. |
| 100 EZ | 100 EZ | 100 EZ |
| 2×250 – R:15 | 2×200 – R:15 | 2×150 – R:15 |
| 100 EZ | 100 EZ | 100 EZ |
| 2×175 @ 2:55 | 4×100 @ 2:00 | 3×100 @ 2:30 |
| 1×150 Fast | ||
| 100 EZ | 100 EZ | 100 EZ |
| 4×125 @ 2:00 | 5×75 @ 1:30, Then 25 FAST | 4×75 @ 2:00 |
| 100 EZ | 100 EZ | 100 EZ |
| 5×100 @ 1:20 | 8×50 @ 1:00 | 6×50 @ 1:15 |
| 100 EZ | 100 EZ | 100 EZ |
| 500 Pace – beat first 500 time | 400 Pace – beat first 400 | 300 Pace – beat first 300 |
| 200 Cool Down | 200 Cool Down | 100 Warm Down |
| Total = 4200 | Total = 3500 | Total = 2700 |
Category: Practices