Mary Young
Northwest NC YMCA Riptyde Swim Team
My daughter sent me this last year when she swam with a French team in Montpelier (MANUC) during her fall semester abroad. Harder than it looks if they push themselves. Interval should be pretty tight, then recovery interval for 100 EZ, 200 pull etc.
8 x 50 Free :35
100 EZ
8 x 50 Free 1:00 fast as you can on all 8
200 pull
4 x 100 Free 1:10
100 EZ
4 x 100 Free as fast as you can go on 15 sec rest
200 Free breathe 3,5 by 50
2 x 200 Free 2:20
100 EZ
2 x 200 Free as Fast as you can go on 15 sec rest
200 EZ
The Swimming Wizard 