400 Free 300 IM (k/s/d/s) 200 25 Free/25 Prime 100 Free (breath every 7th)
30 sec rest in between
Main Set
400 IM for time 100x200 Free Descend 1-100 @2:00 1650 Free for time 50x400 Back (1-s/2-k/3-s/4-p/5-s) @5:00 200 Back for time 60x100 Breast (dbl pullouts) @1:20 200 Breast for time 10000 Fly (pull) hold 1:10s, if not, repeat until you do 200 Fly for time 500 Free @5:10 400 IM @4:40 300 Fly @3:20 200 Breast @2:30 100 Back @1:05 500 Free @5:05 400 IM @4:35 300 Fly @3:15 200 Breast @2:25 100 Back @1:00 500 Free @5:10 400 IM @4:40 300 Fly @3:20 200 Breast @2:30 100 Back @1:05 500 Free @5:00 400 IM @4:30 300 Fly @3:10 200 Breast @2:20 100 Back @:55 400 IM for time faster than first
Warm-Down
100 Free 75 Fly Back Breast 50 Free (breath every 7th) 25 EZ
10 seconds rest in between
Total = addit SC Yards
10000000696
Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
