Warm Up: 400 free breathing every 3, 5 by 50’s 200 kick as 50 dolphin on back/ 50 side kick 200 IM 200 Choice 4×50 Descend 1-4 RI= 15 sec (get faster ea 50) Main Set: 3×500 as: RI= 15 #1. negative split #2. Locomotive style(1 50 fast/1 50 slow, […]
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Warm up: 200 swim 200 kick 200 pull 200 swim Pre- set: 8×50 mid pool – 4 each stroke work on turns, fast into and out of the walls. RI=10 Main Set: 12x 100 free 85% effort pick one interval – 1:30, 1:45, 1:55, 2:10, 2:30, or 3:00. 100 non […]