Originally written for Junior on May 06, 2022
Warm Up
4x200 SKIP [Swim-Kick-IM-Pull]
3x
2x50 kick @ 1:00 [moderate interval for this group]
2x50 kick @ :50 [challenging interval for this group]
4x (rounds in IM order)
50 @ 1:00 build up
50 @ 1:00 build down
50 @ 1:00 easy drill
50 @ 1:00 fast
Main
4x (rounds in IM order)
6x100 @ 1:50
6x25 @ :40 recovery
[For the 6x100.....do a 25 @ 100 pace (from start), check time, swim 50 easy (can be free), check time, then a 25 @ 100 pace. The 1st and 4th 25 must be within :01 of each other]
Pull/ Active Recovery
1000 pull @ 16:40 [Done as 50-100-150-200-200-150-100-50 @ :50 base...minimum stroke count each lap, goal is to stretch out]
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT