200 Swim
200 Kick
200 Pull
200 Kick
200 Swim
16 x 25 @ :35 100 IM order SSP
25 :10 SR
50 :10 SR
75 :10 SR
100 :10 SR
125 :10 SR
150 :10 SR
175 :10 SR
200 :10 SR
175 :10 SR
150 :10 SR
125 :10 SR
100 :10 SR
75 :10 SR
50 :10 SR
25 :10 SR
1600 Total
10 x 50 @ 1:30 Kick/Drill
5 without Board
5 with Board
Odd: Shallow Fast/Deep Easy
Even: Shallow Easy/Deep Fast
8 x 25 SSP with 6 RIB's
Nelson,
SSP = Smooth Swim Perfect (swim with perfect technique)
RIB's = Rest Interval Breathing (6 exhales and 6 inhales at the wall is the rest period)
The 25's are on the :35 so if you swim it in :20 you get :15 Seconds Rest
The broken 1600 gives you :10 Seconds Rest in between each distance, the same goes for the 10 x 50's Kick.
Hope this helps, sorry it took so long to get back.
Nelson,
SSP = Smooth Swim Perfect (swim with perfect technique)
RIB's = Rest Interval Breathing (6 exhales and 6 inhales at the wall is the rest period)
The 25's are on the :35 so if you swim it in :20 you get :15 Seconds Rest
The broken 1600 gives you :10 Seconds Rest in between each distance, the same goes for the 10 x 50's Kick.
Hope this helps, sorry it took so long to get back.
