800 with fins
If free 6 kicks per side wear a snorkel
If breast 1 kick per stroke
If back 5 dolphin kicks off wall
600 Pull (at least 200 PBL) - paddles opt'l
400 IM kick - 35 min to here
7 * 50 1-4 descend on :45 or 50, 5-7 descend on 55 or 60
4 * 25 15/10
Last half of workout
With whatever combination of equipment makes you feel like a superhero
50 sprint but then 100 at double 50 or faster
4 * 25 sprint on 1:30
50 as above
Choice of
Group A 100 Sprint, 50 sprint, 4 * 25 sprint on 1:20
or
Group B 200 Sprint (between Group A's 100 and 50)
25's on short rest
WD
Comments