Swimming- 4400 yards

Warm-up:

  • 300 swim
  • 200 kick
  • 100 pull

Kick set:

  • 200 @ 3:50
  • 2 x 100 @ 2:00
  • 4 x 50 @ 1:00

Main set:

  • 8 x 125 pull w/ paddles and buoy @ 1:50
  • 8 x 100 IM @ 1:40
  • 8 x 75 free/stroke/free @ 1:10
  • 8 x 50 free @ :45
  • 8 x 25 evens fast, IM order @ :30

Cool-down:

  • 200 easy

 

Leave a Reply