W/U- 600 yards 200 swim 100 IM drill 100 swim 200 IM drill Pre-set- 1200 yards 6 x 200 odds 25 drill, 25 swim IM 3:15 (#1 fly, #3 back, #5 breast) evens free steady pace 2:50 Kick set- 800 yards 2 x 50 breast kick 1:10 2 x 75 dolphin kick (back or board) 1:30 2 x 100 back kick 2:00 2 x 150 flutter kick 3:00 50 ez kick, loosen legs Main set- 1600 yards 4 rounds 4 x 25 fly :30 2 x 50 back 1:00 2 x 50 breast 1:00 100 free 1:30 *** minute rest between after rnd 2*** |