Get ready to feel some pain..
Warmup:
200 swim build
12 x 50, 3 of each IMO:
#1. kick
#2. drill
#3. swim
Main Set Part 1
2 Rounds*:
400 free
300 breast
200 back
100 fly
*(2nd round is originally 100 free – 200 breast – 300 back – 400 fly, but we’re too old for that)
Main Set Part 2
2 Rounds, best non-free stroke:
1 x 300
2 x 150
3 x 100
(suddenly everyone’s best stroke is backstroke)
Extra Credit (if you’re still alive after all that or just skipped to the bottom)
4 Rounds (odd rounds kick, even rounds pull):
100
75
50
25
descend effort by swim
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