Warmup - done by 6:20
12X75 on 1:25 (25/50 or 50/25)
1) Fly Kick/Back S
2) Back Swim/BR 2K1P
3) Breast Scull/Free 6 Kick
4) Fly/Back/Breast
5) Back/Breast/Free
6) Choice - long walls
A/ Sprinters/Flyers/Breaststrokers:
40x100
16, 12, 8, 4 descending pace times start no slower than 1:45, start no faster than 1:30 (example: 16/ 1:45, 12/1:40, 8/ 1:35, 4/1:30)
You choose the order you do each of :
Free/bk by 50, 5 kicks off last wall
IM or IMO
75 fr/25 Br with double pullout or
3rd 25 fly, 5 kicks off wall
B/Distance:
10x400
1-4) D1-4 /6:00
5-8) descend pace times by 10 from #4 +30sec
9) ez /7:00
10) fast
C/ Mid/free/back:
12x50 D1-6 x 2 /60 desc by 1 sec
12x100 D1-6 x 2 /1:45 desc by 2 sec
12x150 D1-6 x2 /2:30 desc by 3 sec
1 min rest after each desc 1-6
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