Jeb Beaver
Monocacy Aquatic Club
Mid Distance
10 x 100
1) 25 kick fast 75 swim mod 1:40
2) 50 kick fast 50 swim
3) 75 kick fast 25 swim
4) 100 kick fast
5) 75 kick fast 25 swim
6) 50 kick fast 50 swim
7) 25 kick fast 75 swim
8) 100 swim easy
9) 100 @ 500 pace
10) 100 kick all out
200 easy
500 Free Set UP!
100, 200 , 300 , 400 = make the interval with enough rest to hit pace times
Non milers Guys 31 or faster for mile Girls 34 or faster
100 @ 1:20 or 1:30
4 x 50 @mile pace 40
200 @ 2:20 or 2:30
4 x 50 @ mile pace 45
300 @ 3:20 or 3:30
4 x 50 @ mile pace 50
400 @ 4:20 or 4:30
4 x 50 @ mile pace 55
Rest 1 min
500 Free all out
The Swimming Wizard 