MID-DISTANCE
Warm-Up: (800m)
- 300 swim
- 100 kick
- 300 pull
- 100 kick
Pre Main Set: (600m)
- 1X100 free build by 25 @ 1:45
- 4X50 drill choice @ 1:00
- 1X100 free build by 25 @ 1:45
- 8X25 IM order @ :35
Main Set: (1200m)
- 2X150 pull @ 2:30/3:00
- 4X75 IM (odd - fly,back,breast; even - back,breast,free) @ 1:30
- 2X150 pull @ 2:30/3:00
- 6X50 free (1 easy, 1 moderate, 1 fast, repeat) @ 1:00
Warm Down (200m)
- 200 your choice
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