300
3 * 100 IM Options apply
4 * 50 1) 15-25-10, 2) 15-25-10
1 or 3 rounds of
500 (get your 400 splits) 15-20s rest 400 faster than 400 split - get your 300 split 15-20s rest
300 faster than 300 split - get your 200 split 15-20s rest
200 faster than 200 split - get your 100 split 15-20s rest 3 or 4 * 100 on 10s faster than 100 split above 45-1:00 rest
if doing it just the one finish with
20 * 100 on 1:30 or 140
4 smooth 1 best average, 3 smooth, 2 best average
could do stroke throughout, just for best average, every 4th 25
the 100's on pace from above +10 for warmdown
Comments