This is the main set only – takes about 90 minutes. First time through is freestyle, rounds 2 & 3 are choice stroke.
3 X (10 x 100 SPRINT off of the blocks) | |||
what to do | within best time | interval | |
2x kick | 20 seconds | 2:30 | |
2x 75 kick/25 sprint | 16 seconds | 2:40 | |
2x 50 kick/50 sprint | 12 seconds | 2:50 | |
2x 25 kick/75 sprint | 8 seconds | 3:00 | |
2x sprint | 4 seconds | 3:10 | |
200 EZ on 4:40 |