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, 2 fast, 2 slow until 500 is done)
#3. all out. Get time
4×150 as 50 free/25 kick hard. RI =10
10×50 sprint choice RI= 30
Warm down: 100 ez
total meters=4,100
again cut down mileage according to your time frame or ability level.
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