Practice for 1hr 30 min Warm-Up:300 Swim 2x50 Kick 200 Swim 2x50 Drill 100 Swim 2x50 Build Main Set: 6x150 6x125 6x100 6x75 6x50 6x25 All choice, but each set of 6 should be the same stroke (or IM) Descend within each 6 by sets of 2. Warm Down 600 Warm Up Practice for 1hr 30 min 4x100 Choice - 50 kick, 25 drill, 25 swim 8x125 IM - rotating 50 stroke #1/5 - 50 fly, 25 back, 25 breast, 25 free #2/6 - 25 fly, 50 back, 25 breast, 25 free #3/7 - 25 fly, 25 back, 50 breast, 25 free #4/8 - 25 fly, 25 back, 25 breast, 50 free 8x125 Free - rotating 50 fast #1/5 - 50 fast, 75 moderate #2/6 - 25 moderate, 50 fast, 50 moderate #3/7 - 50 moderate, 50 fast, 25 moderate #4/8 - 75 moderate, 50 fast 4x25 Free 3x50 IMO 2x75 Free 100 IM 100 Free 2x75 IMO 3x50 Free 4x25 IMO Warm Down Practice for 1hr 600 Warm Up 6x100 - Descend 1-3, 4-6 4x50 - Odds Easy, Evens Fast 4x200 - Build 1-3, Hold 4 4x100 - Odds Easy, Evens Fast 100 Easy 300 Negative Split 2x200 (broken) - 50 (5 sec rest), 50 (10 sec rest), 100 200 Sprint Warm Down |