Thursday, 1/26/2017

Warm-up

  • 300 – every third length non-free
  • 2 x 100 kicking – alternating dolphin/freestyle
  • 4 x 50 drill/swim IM order

Main Set

Build up to a 200 IM

  • 25 FL    RI = 10
  • 50 FL    RI = 10
  • 50 FL/25 BK     RI = 10
  • 50 FL/50 BK     RI = 10
  • 50 FL/50 BK/25 BR       RI = 10
  • 50 FL/50 BK/50 BR       RI = 10
  • 50 FL/50 BK/50 BR/ 25 FR      RI = 10
  • 200 IM      RI = 10
  • 200 IM      RI = 10
  • 25 FL/50 BK/50 BR/ 50 FR      RI = 10
  • 50 BK/50 BR/ 50 FR      RI = 10
  • 25 BK/50 BR/ 50 FR      RI = 10
  • 50 BR/ 50 FR      RI = 10
  • 25BR/ 50 FR      RI = 10
  • 50 FR      RI = 10
  • 25 FR

Uptempo Work

2 ROUNDS: (First round – your favorite stroke, second round, least favorite stroke)

  • 50  Fast/Easy by 25 + 20
  • 50  Easy/Fast by 25 + 20
  • 50 All EZ + 20
  • 50 Fast  + 20

Cool Down

  • 4 x 100 kicking – odds dolphin, evens freestyle
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