Originally written for Raspberry on Jan 06, 2025
10x50 @45 - warmup - w/snorkel
6x75 @1:15 - kick/drill/swim
9x50 @50 - IM Roll - [Fly/back, Back/BR, Br/Free)
16x25 @30 - w/fins - odd: dolphin kick on back fast; even: IMO [2 of each stroke] Build swim
2:00 min break
3x
2x125 @1:45 - 50 Free Pink/75 Stroke Build throughout to Blue [IMO by Round]
4x50 @40 [45 for BR Round] - 25 Free [2 breaths max]/25 Stroke Strong
4x25 @25 - Stroke Desc. 1-4 to 200 Pace
2x50 @50 - Free - Best Average [Men be 24.9 or under; women be 28.9 or under]
50 easy
2:00 min break
300 kick w/board - IM
2:00 min break
3x
300 @4:30 - IM Swim - Desc. 1-3 [Can go on 4:20]
350 @4:30 - Free Swim - All Strong [Can go on 4:20]
[Purpose of set is to swim both distances on the same interval. Do the little things right and really push the Freestyle 350 so that the IM you are fatigued but have to finish strong.]
2:00 min break
6x50 @50 easy warmdown
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT