Mix and T.I.P.

Mix & T.I.P.
Warm Up:
200 yards – freestyle warm up.
300 yards –6 x 50 yards as 25 kick, 25 stroke/drill.
The odds are freestyle.
The evens are your choice of stroke other than freestyle.
Main Set
600 yards – 3 x 200 yards.
#1 and #3 are freestyle.
#2 is anything, but freestyle.
Do these on 5-10 seconds rest.
Build your speed throughout each 200 so you are very fast for the final 50 of the 200
50 yards – easy freestyle
500 yards – 5 x 100 yards freestyle TIP (tightest interval possible.)
Select an interval that you can make for all 5, but barely make because you need to make these fast.
Cool Down
300 yards –pull buoy. 3,5,7 breathing pattern by 100’s.
150 yards – freestyle warm down.
Total Distance: 2,100m

http://www.triclubsandiego.org/