W/U- 500 yards 10 x 50 odd kick 1:00 even swim :50 Pre-set- 600 yards 300 swim, middle 100 IM 4:30 fast from flags into fast LEGAL turn 200 kick 3:30 25 ez, 25 fast IM order 100 IM/IM drill 1:30 Main set- 2400 yards 100 kick 2:00 4 x 100 1:30 des 1-4 200 kick 4:00 6 x 100 1:30 des 1-3, 4-6 300 kick 6:00 8 x 100 1:30 des 1-4, 5-8 |