Warmup:
200 reverse IM, drill-swim by 25
14 x 50: do each of the 7 competitive turns, twice through
Best Average Sets:
for the best average repeats, pick intervals which allow for some rest – not as much as sprint sets, but enough to let you swim significantly faster than a threshold/distance pace.
Round 1 – All Free:
4 x 25 odds build, evens strong
5 x 50 best average
Round 2 – All Breast:
4 x 25 odds build, evens strong
4 x 50 best average
Round 3 – All Back:
4 x 25 odds build, evens strong
3 x 50 best average
Round 4 – All Fly:
4 x 25 odds build, evens strong
2 x 50 best average
If you’re not already tired…
6 Rounds:
| Odds | Evens |
| 25 fly | 25 free |
| 50 fly-back | 50 free-breast |
| 75 fly-back-breast | 75 free-breast-back |
| 100 IM | 100 reverse IM |
| 75 back-breast-free | 75 breast-back-fly |
| 50 breast-free | 50 back-fly |
| 25 free | 25 fly |
Leave a Reply