Thursday, March 28, 2013

Favorite Swim Set, part 2

Okay, I realize that calling these posts "parts" is impractical, because someone's going to try to do all of them at once. So, to clarify, these are different sets, not parts of a single set.

W/U
400 free
200 pull, with buoy between the ankles, focusing on rotating hips
200 IM kick/drill
8x50 kick, free/fast fly

Main Set
4x100 free at goal mile pace, on base interval
1x100 recovery
4x100 free at goal mile pace, on base interval
1x200 recovery
4x100 free at goal mile pace, on base interval
1x100 recovery
4x100 at goal mile pace, on base interval
1x200 recovery

Cool Down
12x25 IM order, fast
400 free

4100 total yards

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