Originally written for JCC on Oct 25, 2020
Warm Up:
12x100 free/back/breast 50 kick/50 swim @ 20 sec rest
Kick Work: Repeat 4x w/fins
1x150 @ 2:15 IM/free kick
2x50 @ 1:00 IM order swim/kick
Drill Series: Repeat 4x free/back/breast/fly
1x100 @ 1:45 pull w/buoy
1x50 @ 1:00 25 right/25 left
1x50 @ 1:00 swim
Distance free/IM work:
1x500 @ 9:00 free 100 swim/400 kick
4x100 @ 1:45 IM (desc to 400 IM pace)
1x500 @ 9:00 200 swim/300 kick
3x100 @ 1:45 IM (hold 400 IM pace)
1x500 @ 9:00 300 swim/200 kick
2x100 @ 1:45 IM (desc to 200 IM pace)
1x500 @ 9:00 400 swim/100 kick
1x100 @ 1:45 IM (200 IM pace)
1x500 @ 9:00 chase swim
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT