Warmup:
200 swim build
8 x 75
#1: kick-swim-swim
#2: swim-kick-swim
#3: swim-swim-kick
#4: all kick
(repeat pattern)
Main Set – Original Version:
4 x 400
4 x 300
4 x 200
all choice, descend 1-4
dude, that’s really long…
so…
Main Set – Alternative #1 (suggestions in parentheses):
400 (IM. just do it.)
2 x 300 (#1 IM, #2 free)
4 x 200 (odds non-free, evens IM)
Main Set – Alternative #2 (suggestions in parentheses):
4 x 200 (odds IM, evens backstroke)
2 x 300 (back-breast-free by 100)
400 (IM. rest for a minute, set a goal, and then punch yourself in the face if you don’t make it)
Other Fun Stuff:
12 x 50 build
4 fly, 4 back, 4 breast – odds kick, evens swim
16 x 25 odds build, evens fast
Leave a Reply