This is just a main set with complimentary follow-up set. Warm-up and down as you see fit. Adjust intervals to your level. Optionally, do the set straight, or break between groups of 50's.
16 x 50 @ .45 FL,BK,BR,FR All out free leg
12 x 50 @ .50 FL,BK,BR All out *** leg
08 x 50 @ .55 FL,BK All out back leg
04 x 50 @ .60 Free All out
2000 yards.
Rest or easy swim between sets
12 x 100 (50 Kick/50 Swim) do 3 in a row fly, then back, then ***, then free. Overkick on the swim portion so that there is leg fatigue.
1200 yards
Have fun!
Parents
Former Member
This one for fun-2900 yards
one 450 Im in mixed order of mixed order of four strokes warmup extra lap of free and ***
one pull of 400 IM of mixed order of all four strokes
one kick of 400 Im of mixed order of all four strokes
One straight 450 yard Im (150 yard butterfly) and 100 yards of the other three strokes.
One two hundred yard straight order Im
2x 100 yard straight order Im's
One two hundred yard straight Im
2x100 yard straight Im
One 400 yard reverse order IM-warm down
This one for fun-2900 yards
one 450 Im in mixed order of mixed order of four strokes warmup extra lap of free and ***
one pull of 400 IM of mixed order of all four strokes
one kick of 400 Im of mixed order of all four strokes
One straight 450 yard Im (150 yard butterfly) and 100 yards of the other three strokes.
One two hundred yard straight order Im
2x 100 yard straight order Im's
One two hundred yard straight Im
2x100 yard straight Im
One 400 yard reverse order IM-warm down
