200 every 4th 50 back.
200 as 25drill/25swim.
200 as 25kick no board/25swim.
200 as 25fast/25easy fist.
MS: Pace for the whole set! Do all on 3 red line rest.
2x250- middle 50 back.
400.
** You can put paddles on now if you want**
2x200
300.
100 w/d.
Threshold 5200
400 every 4th 50 back.
200 as 25drill/25swim.
200 as 25kick/25swim.
200 as 25fast/25easy fist.
10x100 ODDS IM on 1:30, EVENS 25polo/fr/FAST/free on 1:35- feel free to adjust intervals if you aren’t getting at least 8” rest.
MS: All 1:20ish base.
500 middle 100 back on 6:50.
2x250 on 3:20.
400 on 5:20.
2x200 on 2:40.
** Put paddles on**
300 middle 100 back on 4:10.
2x150 on 2’
200 on 2:30.
2x100 on 1:20.
100 on 1:20
2x50 on 40.
200 w/d.
