warm-up
300 Swim
200 kick
300 Pull
Pre-set
6x75's Kick/drill/swim by 25's on 1:30
Main-set
1x400 IM
8x50's IM at 200 race pace on 1:15
1x50 recovery
1x300 stroke
6x50 stroke at 100 race pace on 1:20
1x50 recovery
1x200 IM
4x50's IM at 100 race pace on 1:30
1x300 100kick/100swim/100kick at race page
Cool down
200
Former Member
There are a few additions/changes to the previous post since you missed a few things:
Short Course Meters
Warmup: 300 swim, 200 kick, 300 pull
Pre-set: 6 x 75's Kick/Drill/Swim on 1:30
Distance Swimmers: (working the 50's)
500 steady swim on 7:30
10 x 50's @ 500 race pace on 1:00
50 EZ
400 steady swim on 6:00
8 x 50's @ 400 race pace on 1:10
50 EZ
300 steady swim on 4:30
6 x 50's @ 300 (or 200) race pace on 1:20
50 EZ
200 steady swim on 3:00
4 x 50's @ 200 race pace on 1:30
50 EZ
100 steady swim on 1:30
2 x 50's @ 100 race pace on 1:40
100-200 cool down
Stroke and IM'ers (work the 50's)
400 IM
8 x 50's IM @ 400 IM race pace on 1:15
50 EZ
300 stroke
6 x 50 stroke @ 200 race pace on 1:20
50 EZ
200 IM
4 x 50's IM @ 200 race pace on 1:30
50 EZ
100 stroke
2 x 50's @ 100 race pace on 1:40
400: 100 all-out kick/100 EZ swim (x2)
100 - 200 warm down
