Wednesday's practice was divided so I will post two main sets and you can decide which you would rather do. Or you could do both if you are feeling that ambitious!!!
1x400 Warm Up
16x50's (or 20 if you have time) choose a time that is :25-:30 seconds faster than you normally swim a 50 in. Use that time for the first 3x50's. Then drop :05 each round of 3x50's. The last round you should be getting between :05-:10 rest and working pretty hard.
Main Set Option #1:
12x100's @1:30 (1:50/2:00/2:15 Depending which lane you swim in) 3 strong free/1 easy not free.
Main Set Option #2:
9x100's @2:00 (2:15/2:30) 2 IM/1 easy free
6x75's @:10-:15 rest; IM order kick (only 1 flutter kick)
**That is as far as I remember. So do this next part in addition if you have time.**
12x25's @:40; 2 sprint/1 easy, your choice of stroke
1x200 Cool Down
TOTAL YARDAGE: 3,350 (or 3,050)
Have a fabulous workout!!!
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