If you haven’t noticed by now, I usually include 15mins of choice warm up. (Partly to simplify the workout process, but MAINLY to efficiently/civilly deal with people trickling in late). Please move around/enjoy feeling the water to get your body warm and moving smoothly before doing anything intense.
Pre Set (Ran Chilly? Modify.)
6 x 50 Kick: Fastest Sustainable Pace 1:15, 1:30, Max :15
Up to 200 25 Bk Scull/25 Bk Strm K Reorganize Lanes
10 x 50 Score: 1:00, 1:05, 1:10, 1:20
4 – Min Legs, Min Strokes
6 – Best Possible Score
3/4 x 100
EZ Choice Equip
25 Drill/50 Strong/25 Same Drill
300/400 BEST TIME
***KNOW SPLITS by 100, 50, 25
300/400
100 Min Legs
200 Pull Breathe 5 or 7
100 Swim Strong
? X 300/400 (Repeat until Successful)
Broken: Better 400 Time
100 (:15 rest)
2/4 x 50 (:10 Rest)
4 x 25 (:10 Rest)
600/900 200 Pull Strong
100 Non FR
4 x 100/200
Pace @ Usual Interval
Last 25 Dolphin Dives Max :30
8 x 25 Kick: Min :10
4 F.L.E.A.
4 Fastest Sustainable Pace
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