Can be done on another stroke, but it works well on backstroke.
Suggested Warmup:
300 every 3rd length kick
3 x 100 kick-drill-drill-swim, choice of strokes
8 x 25 build, 2 each stroke
Main Set from Chris
6 x 200 Backstroke (or pick another stroke, but keep it the same for the whole set)
Pick an interval which will give you about 45 seconds rest on the odd reps, and hold this interval for all 6 (you’ll end up with a little less rest after the even reps)
#1. 200 straight, work on even pace
#2. 100, take 10 seconds rest, then 100 fast
#3. 200 straight, work on even pace
#4. 100, take 10 seconds rest, then 2 x 50 fast with 10 seconds in between
#5. 200 straight, work on even pace
#6. 100, take 10 seconds rest, then 4 x 25 fast with 10 seconds in between
***REST FOR AT LEAST 2 MINUTES***
200 ALL OUT
and do at least 200 easy…
Finishing Set – an old favorite
4 rounds, 1 each stroke IM order:
2 x 25 build
rest about 30 seconds
50 FAST
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