Tag: IM

IM Set from Milwaukee’s Kyle Clements

Posted on by rdwoodruff

Kyle Clements
Head Coach, UW Milwaukee


Here is our workout from yesterday. In the summers when the bulk of college swimmers head home I move into a club position at Ozaukee Aquatics I coach the senior 1/elite group. Both my remaining college kids that are in the area, and my club swimmers both conquered this set yesterday.
Milwaukee Panthers/Ozaukee Aquatics
6-3-14
Senior Group 415-615pm
Warm-up
500 Swim
400 IM
300 Kick
200 Pull
100 Non Free
8×75@115 Kick-Drill-Swim e/75
2xthough
fly-bk-br
bk-br-free
br-free-fly
free-flylbk
16×25@40 variable sprints 4 of each stroke
(fast,ez/ez,fast/all fast/all ez) x4
Main
400 IM @520
400 (fly,fly,fly,bk.fly,br.fly,free by 50’s)@520
4×100 im’s d1-4 to fast @130
4×50 Sprint fly @1
-2min rest-
300 IM @4
300 (25fly-50fly-25fly-50bk-25fly-50br-25fly-50free) @4
3×100 im’s d1-3 to fast @130
3×50 Sprint Bk @1
-1min rest-
200 IM @240
200 ((fly,fly,fly,bk.fly,br.fly,free by 25’s)@240
2×100 im’s @130 1ez-1fast
2×50 Sprint Br @1
C/d
8×50 @1 Odd swim Evens Kick
Total yards 6050

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Army I.M. Set

Posted on by rdwoodruff
Tim Loeffler
Assistant Coach
West Point
Here is a workout our 400 IMers are doing today at Army. A nice way to get them back into serious IM training and to have them push each other on the descends. We call it “welcome back 400IM”
5×100 Free (120) – 50R 50L
5×100 Kick (150) – one of each plus one IM
5×100 Free IM (130) – descend 1-5
5×100 Pull (120) – descend 1-5
8×25 single arm free (40)
8×50 (55)
odds: Free Swim-Fly Drill 3R 3L 2Full or 2R 2L 2Full – evens: Free Swim-Fly Kick on Back Fast
Main Set
3×50 (45) Free-Fly x 25; work the fly, descend the 50s
3×100 (125) add on a 50 Back; work the back; descend the 100s
3×200 (255) add on a 100 Breast; work the breast; descend the 200s
3×400 (525) add on a 200 Free; work the free; descend the 400s
***Descend to FAST
300 {25 DBL arm Back + 25 Free + 25 Scull}
Finish Set A:
5×300 Pull (330) – last one fast + 6×100 Free IM (130)

Finish Set B:
5×150 FINS or Swim Free (205) + 6×100 Free IM (130)

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Friday Beast Day with the Hawks and @ErinQuinn11

Posted on by rdwoodruff



There is not TGIF for Hawks Swimmers. Gearing up for LCM I went for Friday, #BeastDay and put our swimmers to work with a lot of race-paced swimming. They threw it down.

1400 yrd Warm-up (Swim, Kick, Drill all strokes)

800FR for time (Goal: go under the time assigned and negative split)

200EZ recovery swim

8×25 sprint body dolphin kick on back in streamline :30 sec

6×100 BK Descend 1-3 (1:15) 4-6 (1:10) the last three under 1:05 and descending!

3x200IM Descend on 2:20

Challenge: If 2 of our Hawks Backstrokers could swim within 4 seconds of their PB we would scrap the 200IMs

They did it!

6x50FR 1-3 descend :35 4-6 descend :30

8×75 IM Order Under/Kick/Sprint + 15 sec of vertical kick

Cool down–Relays!

Happy Friday!

@ErinQuinn11

CoachErin@Hawksswimming.org
www.Hawksswimming.org

IM Madness With Coach Erin Quinn (@ErinQuinn11)

Posted on by rdwoodruff



With only two weeks left until our very “short” Long Course Meter season begins here in the North East the Hawks have boarded the #PainTrain to ensure they’re ready for the intensity of LCM training:

IM Madness (SCY

Standard Warmup

Swim, Drill, Kick: 1400 yards

Main Set:

3x400IM Descend (adjust interval) 5:00 minutes/5:30

100EZ (2700yards)

3×200 FR Descend (adjust interval to group) 2:30/2:45
3×200 BK Descend 2:45/3min

100EZ (3400yards)

8x75IM order on 1:15 (Goal: Work on Transitions!)

75FLY, 50FLY/25BK, 25FLY/BK, 50BK/25BST, 25BK/50BST, 50BST/25FR, 25BST/50FR, 75FR

100EZ (4100yards)

20×25 IM Order

Odds Sprint :30 sec
Evens: Underwater :30

4600yards

Starts/Relays/cool down (5K)

@ErinQuinn11

IM Set with Lucas Ferreira of Gwinnett Aquatics

Posted on by rdwoodruff

Lucas Ferreira

SCM

I thought I had seen a set just like this or at least very similar when I came up with this set, but looking over the site I couldn’t find it, so here it goes:


We did this with our top middle schoolers (11-14). We swim SCM, and intervals listed are for our top group. The set was adapted all the way down to 6 different intervals and distances (although this group probably got the most amount of rest, since they can respond to it with faster swims).

6×50 IM Cycle (smooth strokes, great walls) – 1:10
4×100 IM descend                                      – 1:45
6×50 IM Cycle (smooth strokes, great walls) – 1:10
4×200 IM descend                                      – 3:30
6×50 IM Cycle (smooth strokes, great walls) – 1:10
4×300 IM descend                                      – 5:15
6×50 IM Cycle (smooth strokes, great walls) – 1:10
400 IM RACE from start!

Goal was to swim the 50s really efficient, and work the IM transitions from flags in to the breakout, then hit the longer IMs. We had plenty of great swims through the set, and by the end the kids threw down some of their best ever practice 400IM times!

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Training in Florida with Western Kentucky University

Posted on by rdwoodruff

Danielle Grobmyer

Asst. Coach, Western Kentucky University

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LCM

Here is a set my college 200 and 400 IMers did this morning. This is just the main set focusing on endurance with an endurance kick set to start things off. The group finished with some fast 300 IM with the guys averaging 4:00 and the girls 4:10.




KICK:             8 X THROUGH                                                                                A-3
                             100 IM ORDER KICK @ 2:10/2:20                                            1200
                             50 FREE KICK FAST @ 1:00/1:10
MAIN:            6 X 50 @ 1:00         ODDS: FLY A-4 / EVENS: FREE A-2             A-3
                         4 X 100 BACK @ 1:30/1:40  15M UW FIRST WALL                  2300
                         6 X 50 BREAST @ 1:10
                                      2 W/ 1 UW PULLOUT (2ND FASTER THAN 1ST)
                                      2 W. 2 UW PULLOUTS (2ND FASTER THAN 1ST)
                                      2 W. 3 UW PULLOUTS (2ND FASTER THAN 1ST)
                         20 SEC REST
                         4 X 100 PULL W. SNORKLES @ 1:30  50 MOD. SPEED/25 BUILD/25 FAST           
                         20 SEC REST
                         3 X 300 IM @ 4:30/4:45  50 FLY/ 100 BACK/100 BREAST/50 FREE                         


Swim Workout of the Day: Lionville Riptide

Posted on by rdwoodruff
Alex Baxter
Head Coach- Lionville Riptide Swim Team

Love the site. I have been using it for ideas recently so I thought I’d share a set that came about from ideas here. This is a 1:45 practice for our Junior and Senior Group

SCY
Sunday, December 16, 2012
W/U-
                4×100 hold stroke count :15R
                6×50 4 kick 2 swim :10R
                4×50 S/D :10R
                12×25 build burst ez fast :30
1200
Gear- pick your poison (fins, snorkels, paddles, all)
2xthru-change up the gear after round 1
                2×50 at 200 pace 1:15
                2×75 moderate 1:15
                2×100 within 2 seconds of pace from 50’s 1:45
                2×75 moderate 1:15
                Extra :30R to switch gear
1200/2400
Aero-
2×75 1:15/1:20   1- fl/ba/br, 2-ba/br/fr
4×100 free 1:20/1:25 (hold 1:15/1:20 minimum)
2×75 1-50fl/25ba 2-25fl/50ba
4×100 free 1:25/1:30 (hold 1:12/1:18 minimum)
2×75 1:15/1:20   1- 50ba/25br, 25ba/50br
4×100 free 1:30/1:35 (hold 1:08/1:15 minimum)
2×75 1:15/1:20   1- fl/ba/br, 2-ba/br/fr
4×100 free 1:35/1:40 (hold 1:05/1:12minimum)
2200/4600
Gear- use variety you have yet to use
1×600 50 fast/150 build back to fast :30R
6×50 1-2 DPS, 3-6 breathe control (breathe 3/3 max) :10R
900/5500
W/D-
1×200 cruise
200/5700


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"Sneaky "400IMs

Posted on by rdwoodruff
Greg Johnson
Head Age Group Coach
Here’s a great way to make your 10-13 year old age groupers conquer some solid 400 IM work (without groaning and whining…until the end):
6 x
    2 x 50 fly @ 50
    1 x 100 Bk @ 1:30
    2 x 50 Br @ 50
    1 x 100 Fr @ 120
Odd rounds swim order as listed above.  Even rounds flip flop the 100s and 50s 
    1 x 100 fly @ 1:40
    2 x 50 Bk @ 45
    1 x 100 Br  @ 1:40
    2 x 50 Fr  @ 40

"VO 2sdays" with Rochester Aquatic Club

Posted on by rdwoodruff
John Bradley
Senior Coach
Rochester Swim Club Orcas
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We did this set the other day – my kids call our Tuesday VO2 Max practices “VO Tuesdays.”

Main Set – SCY

3 X 100 @ 1:40 – 50 FL/50 BA – Hold under 1:05 – Correct Kick/Stroke Counts – All From Dive
1 X 300 @ 4:30 – Cruise
1 X 50 All Out Flutter Kick @ 1:30

3 X 100 @ 1:40 – 50 BA//50 BR – Hold under 1:10 – Correct Kick/Stroke Counts – All From Push
1 X 300 @ 4:30 – Cruise
1 X 50 All Out Flutter Kick @ 1:30

3 X 100 @ 1:40 – 50 BR/50 FR – Hold under 1:05 – Correct Kick/Stroke Counts – All From Push
1 X 300 @ 4:30 – Cruise
1 X 50 All Out Flutter Kick @ 1:30

The “Hold Under” intervals are set up for sub 2:06 IM’ers and can be modified in any direction for suit ability level.

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IM Feelin the Need for Speed (1-hour workout)

Posted on by rdwoodruff

Ryan Woodruff

 

Standard Warmup (ours takes 18 minutes)

9 x 50 free
1 @ :40
1 @ :35
1 @ :30
 
200 free B3 with 4+ dolphin kicks off every wall @ 2:30

9 x 50 breast
1@ :45
1@ :40
1@:45
1@:35
1@:45
1@:35
1@:45
1@:40
1@:45
 
200 breast with double pullouts @ 3:00

9 x 50 back
1 @ :45
1 @ :40
1 @ :35
 
200 back with steady kick and 4+ kicks off the wall @2:50

9 x 50
3 Fly/Back @ :45,:40,:40
3 Back/Breast @ :45
3 Breast/Free  @ :45,:40,:35
 
Extra :30 rest
 
200 IM for time

Warm down 100 easy

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Age Group I.M. Workout

Posted on by rdwoodruff
Greg Johnson
Head Age Group Coach
Greater Pensacola Aquatic Club
I tried this on a small group of 10-13 year olds. Most of them ‘A’ swimmers.
25 FLY
50 BK/BR
75 BK/BR/FR
50 BK/BR
25 FLY
All on :30 per 25. It gave them enough rest to work turns.
50 FLY
75 BK/BR/FR
100 IM
75 BK/BR/FR
50 FLY
All on :25 per 25. This made them have to go fast
75 FLY/BK/BR
100 IM
125 FAST FREE !
100 IM
75 FLY/BK/BR
All on :30 per 25. I made them race each one
Now you take them back down the pyramid, starting with the 50 fly. End with a 25 ez (or sprint!) and you’ve got a mile of IM work.

Challenging I.M. Set

Posted on by rdwoodruff

Ryan Woodruff
ryan.d.woodruff@gmail.com

LCM

9 x 800 @ 13:00
#1 – straight 800 IM
#2 – done as 2 x 400 FRIM
#3 – done as 4 x 200 IM
#4 – done as 2 x 400 FRIM
#5 – straight 800 IM
#6 – done as 2 x 400 FRIM
#7 – done as 4 x 200 IM
#8 – done as 2 x 400 FRIM
#9 – straight 800 IM – all out effort

Descend 1 – 5 – 9

FRIM – Free IM (Free, Back, Breast, Free)

Age Group IM Set

Posted on by rdwoodruff
Lucas Ferreira
Gwinnett Aquatics

SCM
Here’s an IM set our top Age Groupers (all in Middle school) did a couple weeks ago, that even surprised me on how well it worked:

4×100 FR IM Descend 1:40

4×25 FLY DPS 0:30

4×50 Drill, IMO 1:05

0:30 Rest

4×100 FR IM, make it 1:30

4×25 FLY DPS 0:25

4×50 Dr / Sw, IMO 1:10

1:00 Rest

4×100 IM RACE! From dive! 2:30


Notes: FR IM means we do Fr/Bk/Br/Fr. As you can see, we take care of the fly as well. We train SCM, and those intervals were designed with specific swimmers in mind (they really had to push to make the harder interval on those 100s). I had other lanes in different intervals, and I adjusted the sets so that everyone was together for the last 4×100. That worked out great, since we could get in ‘heats’ to really race! Many kids posted their fastest 4 100 IMs ever in our odd 25.2m pool at the end of the set. To me, that makes any set a successful one.

North Jeffco Stroke Set

Posted on by rdwoodruff

Brett Stoyell
North Jeffco Swim Team

Best Stroke Practice working Quality and Endurance (Sectional-Trials level group)
This set was done at 5,500 ft above sea level in Arvada, Colo. almost every swimmer started the primary set holding at or under their best time and finished the set 5-10sec under their best 200 time.

Warmup
(2x)
400 @ 530 Snorkel Stk Count Free
300 @ 430 IM R#1 K-K-D, R#2 K-D-S
4×50 @ 1 Stk
#1 Drill
#2 Fast-EZ
#3 Kick
#4 EZ-Fast

Primary Stk (Breaststk and some flyers went on + 15sec for the 175s)
4×175 @ 240 Hold Best 200 time control stk count and HR
1×200 @ 300 Free Stretchout
3×175 @ 250 Hold Best 200 time – 2-3 seconds
1×300 @ 430 Free Stretchout
2×175 @ 300 Hold Best 200 Time -4-5 seconds
1×400 @ 600 Free Stretchout
1×175 @ 310 Hold as Fast as possible from a start
1×500 Recovery choice

Followed by a circuit (1min to switch stations)
G1 8×50 on medium in water cords @ 130 Either IMo or best 2 stks (Stk count against resistance – Stk tempo with assistance)
G2 12×50 @ 1:00 Fins 25 15mtr uH2O – 10 mtr sprint IMo or Best 2 stks on surface
G3 2×400 IM from a dive @ 6 Each stk as follows: 25 Build-25 Kick-25 Drill-25 ALL out. (Working Transitions all out!)

Ryan Lochte’s "Brutal" IM Set

Posted on by rdwoodruff

 

Mid Season Long Course IM Workout

Posted on by rdwoodruff

Ryan Woodruff
ryan.d.woodruff@gmail.com

LCM

Warmup – 1200m, 20:00
400 smooth swim @ 6:00
4 x 150 50 kick/50drill/50 swim @ 2:30
4 x 50 25 fast/25 easy @ 1:00

Main Set – 5500m, 1:08:00

Hold stroke 100s steady & strong. Descend 200s, 400s, and 600 IMs.
1 x 100 FLY @ 1:30
200 IM @ 3:00
1 x 100 BK @ 1:30
200 IM @ 3:00
1 x 100 BR @ 1:40
200 IM @ 3:00
:30 rest

2 x 100 FLY @ 1:30
400 IM @ 6:20
2 X 100 BK @ 1:30
400 IM @ 6:20
2 x 100 BR @ 1:40
400 IM @ 6:20
:30 rest

3 x 100 FLY @ 1:30
600 IM @ 9:40
3 x 100 BK @ 1:30
600 IM @ 9:40
3 x 100 BR @ 1:40
600 IM @ 9:40
100 easy @ 3:00

Kick/Speed Set
4 x 100 @ 3:00 ALL CHOICE
#1 – FROM START, 25m FAST SWIM/75m KICK
#2 – FROM START, 50m FAST SWIM/50m KICK
#3 – FROM START, 75m FAST SWIM/25m KICK
#4 – FROM START, 100m ALL OUT SWIM

WARM DOWN

go! Go! GO!

Posted on by rdwoodruff

Greg Johnson

Head Age Group Coach

Greater Pensacola Aquatic Club

Just a tough, straightforward set (intervals based on freestyle for senior swimmers). We adjusted for the age groupers by giving them 6 rounds (odd rounds free, even IM). Got them breathing pretty hard.
8 x (no rest between rounds)
4 x 25 @ 20
2 x 50 @ 40
1 x 100 @ 1:15

Vertical I.M. Transitions

Posted on by rdwoodruff

Ryan Woodruff
Ryan.d.woodruff@gmail.com

This set is designed to help mimic the crucial transitions in IM sets. In my opinion, much of the difficulty in IM transitions is due to fatigue in the legs. The vertical kicking mimics the fatigue from one stroke and then we swim fast!

3x:
2:00 vertical dolphin kick (hands out of the water) straight into…
1 x 100 fast backstroke (50 splits must be within 1 sec of each other)
1 x 100 easy swim

Repeat additional times doing vertical flutter kick (for backstroke) followed by breaststroke swimming. For the br-fr transition, do vertical kicking with a weight followed by freestyle swimming. Intersperse these sets with longer IM sets for maximum effect.

A Dayton Christmas Part 2

Posted on by rdwoodruff

Gary Galbreath
Dayton Raiders

SCM

Pulling/Kicking
====================
3 x 300 on 4:30 Swim, IM k/d/s, scull/swim x25
8 x 100 on 1:30 uh2o turns
====================
4x
{1 x 75 on 1:20 1:25 Kick, 1st 25 fast
{1 x 75 on 1:25 1:30 Kick- last 50 fast
{1 x 75 on 1:30 Kick- entire 75 fast
{1 x 100 on 2:00 Kick for Time
====================
2x
{3 x 200 on 2:30 2:40 2:50 Paddles with hard kick
{3 x 150 on 2:00 2:10 2:20 pad/buoy desc 50’s
{3 x 100 on 1:15 1:20 1:25 Buoy only. Make
{2 x 50 on 1:00 Backstroke
====================
5 x 100 on 1:30 No Equipment.Choice Best Ave
1 x 500 on 8:00 Swim 12.5 uh2o off each wall
5 x 100 on 1:30 Equipment. Choice Best Ave
1 x 100 on 2:00 ez 1:00
7,500 Meters

A Dayton Christmas Part 1

Posted on by rdwoodruff

Gary Galbreath
Dayton Raiders

SCY
200 Swim, 200 kick, 200 Pull, 200 Swim @ 13:00                          13
15 x 100                                                                       
       5 @ 1:20/1:25
       5 @ 1:15/1:20
       5 @ 1:10/1:15
———1 Min———-                          2300
Main Set
3 x                                                                            
6 x 25 Fly @ 20/25 (200 Pace)
1 x 50 @ 45
6 x 25 Back @ 20/25 (200 Pace or 400 IM Pace)
1 x 50 @ 45
6 x 25 Breast @ 25/30 (200 Pace or 400 IM Pace)
1 x 50 @ 45
6 x 25 Free @ 20/25 (200 Pace or 400 IM Pace)
1 x 50 @ 45                    2400/4700
——–1 Min——–
Main Set II
4 x                     Descend 1-4                                            
1 x 100 IM @ 1:25/1:30
1 x 100 IM @ 1:20/1:25
1 x 100 IM @ 1:15/1:20
1 x 100 IM @ 1;10/1:15
                                   1600/6300
——–1 min——–
Kick Set
20 x 50                                                                        
       Odd @ 50
       Even @ 45
                                   1000/7300
——–1 Min——
Pull Set
10 x 75 @ 55/1:00                                                              
                                   750/8050

Medley and Free Sets for Success

Posted on by rdwoodruff
Great mixed Medley/Fs sets that work well with all swimmers (times adjusted accordingly)
1600 IM as
50 Fs, 50 Fly
100 Fs, 100 Bk
150 Fs, 150 Brst
200 Fs, 200 IM
150 Fs, 150 Fly
100 Fs, 100 Bk
50 Fs, 50 Brst
Focus on good technique, especially towards end of set
20 x 100 Fs as
8 @ 1.20
6 @ 1.15
4 @ 1.10
2 @ 1.05
Work distance per stroke, turns & finishes
8 x 150 as (twice through)
# 1 – All Fs
# 2 – All Kick
# 3 – IM (Leave out Form stroke)
# 4 – All Form
20 x 50 Fs Jump Outs as
10 @ 50
6 @ 45
4 @ 40
Individual Pressure Swims;
Pick swimmer for ‘Pressure swim’ and give him/her 10/15 minutes to prepare. Leave poolside whilst others continue with session. Bring ‘competitior’ out and get all other swimmers out of pool to support him/her. Swimmers then has to race and be within 1% of best time. If they make the time, all swimmers swim down and leave early. If the swimmer fails, they ALL do 1000m Max for time. Great for teamwork/team building.

I.M. a Hokie

Posted on by rdwoodruff

Braden Holloway
Associate Head Coach, Virginia Tech

Aerobic Base IM set for 400 IMers.
Done in SC Yards

350 IM @ 4:45 (50/125/125/50)
3 x 100 FR @ 1:15
400 IM @ 5:30 (75/125/125/75)
400 FR @ 5:00
450 IM @ 6:15 (100/125/125/100)
5 x 100 @ 1:10
500 IM @ 6:45 (100/150/150/100)
600 FR @ 7:00
550 IM @ 7:30 (125/150/150/125)
7 x 100 FR @ 1:05 PULL
600 IM @ 8:15 (125/175/175/125)
800 FR @ 9:00 PULL
Hold entire set 5-6 beats below max heart rate
Total: 6150 yards

The Dayton Raider Mountain

Posted on by rdwoodruff

Gary Galbreath
Dayton Raiders Swim Club

Here’s a set we did Saturday morning. Just as a reminder it’s base building time! We did it SC meters. Everyone was on the same cycle. The Kick part was the chance to catch up if the were struggling with the Times. It’s just a good Aerobic set. Total 8800 meters

25 Kick@ 30
4 x 50 @ 45 Descend 1-4
            Free
75 Kick@ 1:30
4 x 100 @ 1:30 Descend 1-4
            25 Stroke/50 Free/25 Stroke
125 Kick @ 2:30
4 x 150 @ 2:05 Descend 1-4
            Free
175 Kick@ 3:30
4 x 200 @ 3:00 Descend 1-4
            BackStroke
225 Kick @ 4:30
4 x 250 @ 3:15 Descend 1-4
            Free
275 kick@ 5:30
4 x 300 @ 4:30 Descend 1-4
            100 IM/100No Free/100 Free
325 Kick @ 6:30
4 x 350 @ 4:25 Descend 1-4
            Free
375 Kick@ 7:30
4 x 400 IM @ 6:30
            #1 4 x 100 IM
            #2 100IM/200 IM/100IM
            #3 2 x 200 IM
            #4 Reverse 400 IM
                        8800 meters

A Set from Down Under

Posted on by rdwoodruff
Clare Labowitch, Darwin Swimming Club
Northern Territory, Australia
I am an unashamed magpie when it comes to collecting swim sets and often mix and match different components. My squad is an age group one.
We are in an endurance phase at the moment the what follows is the first of two Wednesday morning aerobic endurance sets which the swimmers handled particularly well.
Warm Up 10 sec RI
400 free; 300 Claytons IM (25 fly 50 free, 25 back 50 free etc); 200 backstroke; 4 x 50 main stroke – stroke count D1-4 on 60
Main – Quality Endurance
2 x [ 4 x 200 free on 2:45 + 10 x 50 form on short rest cycle] as
                200 free + 1 x 50 form
                200 free + 2 x 50 form
                200 free + 3 x 50 form
                200 free + 4 x 50 form 
What I appreciated about the main was that the swimmers set their own cycle for the 50s and all of them challenged themselves
Fins
20 x 50 as 1-3 technique 4 pace

The Towson Tune-up

Posted on by rdwoodruff

Jeb Beaver, Assistant Coach
Monocacy Aquatic Club/ Towson University

Let me start off by saying that I really enjoy the website!

SCM
500 Twitch (25 free/25 non-free)
10 x 100 (50 Kick/50 Drill) 2:00  
Hypoxia:  10 x 50 Fins (25 underwater Fly (10secs rest at wall), 25 sprint Free no breath) 1:20
Easy 100
4 x 50   (backstroke 15 meters, flip into boat skull to the wall) 10 sec rest per 50.
Main Set
100’s Breaststroke
150’s 25 free, 50 fly, 25 bk, 25 br, 25 free (rotate per round) (2nd round 50 bk)
200 Free
Bold = SPRINT!

100
100
100
100
100
150
150
150
150
150
200
200
200
200
200

4 x 50   (backstroke 15 meters, flip into boat skull to the wall) 10 sec rest per 50.