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 free ez
8×100 free same interval as above
100 ez
6x 100 free DPS, try for 45 strokes or less per 50, add 15 seconds to last interval.
Warm Down: 100 ez
4,100 meters.
Cut down the mileage according to your ability.
Workout time 1 1/2 hours approx.
Good Luck! Swim Hard!
