Non-free workout, 12/10/2019

Warm Up Set:
1 x 100 IM kick
1 x 75 free drill
1 x 75 fly/bk/br by 25s
1 x 75 br drill
1 x 75 fr/fly/bk by 25s
1 x 75 bk drill
1 x 75 br/fr/fly by 25s
1 x 75 fly drill
1 x 75 bk/br/fr by 25s
700

Main Set:
50 free – DPS
4 x 125 IM +30 rotate the 50 throughout
50 free – DPS
4 x 100 IM or non-free +25
50 free – DPS
4 x 75 IM or non-free +20
50 free – DPS
4 x 50 one each stroke +15
50 free – DPS
4 x 25 one each stroke +10
50 free – DPS
2100/2800

Kick set:
8 x 50 fast/easy by 25s
Two each stroke
400/3200

2 Responses »

  1. What do you mean by “rotate the 50 throughout” in the 125 IM?

    • Rotate the 50 throughout a 125 IM:
      First 125 IM is 50 fly, 25 back, 25 breast, 25 free
      Second 125 IM is 25 fly, 50 back, 25 breast, 25 free
      Third 125 IM is 25 fly, 25 back, 50 breast, 25 free
      Last 125 IM is 25 fly, 25 back, 25 breast, 50 free

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