10' solo
12x25 w/fins on 40" - kick/drill/swim x25's
(800ish warm up)
Main Set: Goal here is maximal swimming with little rest. So pick an interval that will give you 10-15" rest on everything except the 600.
600 pull on 30" rest
- 100 cruise/50 push
8x75 on 115/120/130
- Odds: Breath every 5th stroke
- Evens: Breath every 3rd stroke
4x150 on 220/240/300+
- Desc #1-4
12x50 on 50/55/100
- #1-3: Strong
- #4: Easy
(2400 main set/3200 total)
Add on set for those staying later:
3x200 Pull on 20" rest
- Desc #1-3
6x100 on 10" rest
- Steady 75%
(1200 set/4400 total)
Warm down
200 mixer
- Total: 3400 or 4600
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