Warm up: 100 Swim 100 kick 100 pull 100 non free 6×50 build RI=10 seconds Main Set: 4×200 IM pick an interval 3:30, 4:00, 4:30, 5:00 200 ez 4×100 IM on 1:45, 2:00, 2:15, or 2:30 200 ez 8×50 kick IM order 2 each stroke RI= 10 4×100 free as […]
Daily Archives: December 23, 2009
3 posts
Warm Up: 400 free breathing every 3, 5 by 50’s 200 kick as 50 dolphin on back/ 50 side kick 200 IM 200 Choice 4×50 Descend 1-4 RI= 15 sec (get faster ea 50) Main Set: 3×500 as: RI= 15 #1. negative split #2. Locomotive style(1 50 fast/1 50 slow, […]
Warm up: 200 swim 200 kick 200 pull 200 swim Pre- set: 8×50 mid pool – 4 each stroke work on turns, fast into and out of the walls. RI=10 Main Set: 12x 100 free 85% effort pick one interval – 1:30, 1:45, 1:55, 2:10, 2:30, or 3:00. 100 non […]