Warm-Up (All warm-ups located here)
Pre-Set (400)
- 8 x 50 @ 1:00 IM Order by 50. (2nd round of 4 x 50s faster than the first)
Main Set (2800)
- 2 Times:
- 4 x 25 @ :35 IM Order – Sprint
- 4 x 50 @ 1:00 FR – Desc. 1 to 4
- 4 x 25 @ :35 IM Order – Sprint
- 4 x 50 @ 1:00 BR – Desc. 1 to 4
- 4 x 25 @ :35 IM Order – Sprint
- 4 x 50 @ 1:00 BA – Desc. 1 to 4
- 4 x 25 @ :35 IM Order – Sprint
- 4 x 50 @ 1:00 FL – Desc. 1 to 4
- 200 Easy swim @ 3:30
Cool Down. None (The last 200 easy will do the job).
Triathletes. Replace the strokes as needed with Freestyle.
Workout notes: This is a speed workout. All out in the 25 yard sessions and recover during the 50s. Notice the 50s doesn’t provide too much recovery room (on purpose). Full recovery with the 200 easy swim.
