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Workout Set

Warm up:

8 x 100 ‘s 1:50 75 free / 25 kick on back (fins optionals)

75 free / 25 back

75 free / 25 br

75 free / 25 fly

8 x 75’s 1:30 o- 50k/ 25 swim 95% evens- 25k-50 swim 90%

8 x 50’s 1:10 2 fly/bk, 4 bk/br, 2 br/fr

8 x 25’s :35 o- spin, e- ½ ½ (#4 and #8 are from a dive)



Main set:

6 x 25’s 25 kick w sox :45

5 x 50’s 50 kic, w no :50

4 x 50’s swim :55

3 x 75’s swim w fins :60

2 x 100’s 1 ez, 1 fast 3:00

2x


Another main set if time:

3 x 25 fast :20 1 x 25 ez 1:00 1 x 50 fast 2:00

3 x 25 kick :30 1 x 50 ez 2:00 1 x 25 fast from dive 1:00

3 x 25 sw w sox :40 1 x 25 ez 1:00 1 x 50 fast 2:00

3 x 25 kick w sox :50 2 x50 1 x 50 ez 2:00 1 x 25 fast 1:00 (from dive)

2x


Sprint/Kick set:

Vertical kick for :30, Underwater kick to 12m fast :30, 50 ez 1:30, 25 fast choice (no breathe for free) 1:00, 25 ez 1:00


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