Great for the non-free 200s or the 400 IM
Get at least 1000 warmup.. here’s a suggestion:
4 x 150 scull-swim-drill-swim-kick-swim, 1 each stroke reverse IM order
6 x 50 kick (2 dolphin, 2 back/free, 2 breast)
8 x 25 focus on breakout, moderate into wall (2 each, IMO)
Main Set from Ryosuke Irie and Daiya Seto:
Up to 3 Rounds (rest 2 to 4 minutes between each round):
6 x 50 non-free on 1:30*
4 x 50 free on 1:00*
GO HARD ON EVERYTHING
Non-free should be the same stroke for all 6 50s in a round.
*Interval on the non-free should be long enough that you’re resting longer than you’re swimming. Interval on the free should be around 2/3 of that so that you still get rest, but not enough to feel good at that pace.
Suggested Warmdown:
4 x 25 IMO max underwaters, take plenty of rest
200 IM kick
4 x 25 IMO max underwaters, take plenty of rest
200 pull
4 x 25 IMO max underwaters, take plenty of rest
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