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
hey tom,
you should become an IM'er. The sets sound fun.
Here's a doozy of a main set if you have a few hours
3x100 IM
3x200 IM
3x300 IM
3x400 Freestyle pull
3x300 backstroke with fins
3x200 breastroke kick
3x100 IM
by bye
Mark Urban
:D
hey tom,
you should become an IM'er. The sets sound fun.
Here's a doozy of a main set if you have a few hours
3x100 IM
3x200 IM
3x300 IM
3x400 Freestyle pull
3x300 backstroke with fins
3x200 breastroke kick
3x100 IM
by bye
Mark Urban
:D
