AM
300, 3 * 100, 3 * 50 descend
4 * 25 on 1:00 15m sprint/10m long
5 * 200
4 descend on 3:50 extra 40s then fast #5 on 4:00 - all swim if doing IM
4 * 200
on 3:30, 3:40 or 3:50
3 * 200
on 3:20, 3:30 or 3:40
Choose 3 of the following - your choice what pace time for
A/ Back swim
B/ 200 IM 10m K-30m S-10m Kick
C/ 75 stroke/25 free/50 stroke/25 free/25 stroke
D/ Free PBL with bands if you have them
36 * 25 choice last 2 rounds 40 & 1:00 are just make it)
1 on :20
1 on :40
2 on :25
1 on :40
3 on :30
1 on 1:00
PM (available to Q swimmers if it is their 3rd swim of the week)
10 * 75 1) fist/Drill/Swim, 2) Scull/50 build on 1:30
4 * Vertical kicking 5s/5s up/10s/10s up/15s/15 up/30s off
3 rounds - 3 waves of 8 * 25 so about 8 min between rounds
perfect time for mobility work
rd 1 on :30
rd 2 on :25
rd 3 on :30 non free or on 20 choice with fins
mix and match 4 strokes, K/P/S/Drill with 4 distance
800
600
400
200
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