Warm Up:
200 Swim
100 Kick No Fins
200 Free Pull
100 Kick No Fins
200 Free
100 Kick No Fins
Main Set:
5 x 100 IM R:20
3 x 100 FR R:10 – GOAL: hold the fastest pace you can keep across all hundreds
3 x 200 FR R:20 – GOAL: hold the 200s at the same pace you set on the hundreds
3 x 300 FR R:30 – GOAL: hold the 300s at the same pace you set on the hundreds
At the end of this workout, make a note of the pace you were able to hold across all of these! We are going to start using that pace as the baseline for establishing intervals for us all to use to individualize practices!
Cool Down:
300 Swim
TOTAL YARDAGE: 3500
