Warm Up:
200 FR
200 IM
6 x 50 UW Kick/Swim w/ fins
6 x 25 Scull
3 x 50 BA
Main:
**NOTE: This set gets a bit confusing when trying to track when you should. I recommend doing the math in advance and bringing a list of when you’ll push off each 50 for each round so you don’t have to try to track it on the spot.
4 Rounds of the 9x 50s FR:
#1: 50 FR @ 50P+30
#2: 50 FR @ 50P+20
#3: 50 FR @ 50P+10
#4-6: 50 FR @ [SEE BELOW FOR INTERVAL – IT WILL CHANGE EACH ROUND]
#7-9 50 FR FAST @ 50P+30
Each round, #4-6 will have the following interval:
Round 1: 50P+10
Round 2: 50P+5
Round 3: 50P
Round 4: 50P+10
The goal for this set: For #1-3, you should build them, and get your heartrate up (you should be up around 170 by #3), with a decreasing amount of rest. Then, #4-6 will be very little rest, simulating pushing the 3rd 50 of a 200. Finally #7-9 are meant to be FAST to work on pushing through the pain to finish a 200.
4 x 100 Stroke @ PIM+10
Cool Down:
400 Choice
TOTAL YARDAGE: 3600
