400-100-200 Time Trial

Long Course--Again!

Warm Up:
2x50 drill; 100 swim
4x50 stroke; 200 swim
2x50 kick; 100 swim
50s rest 10 seconds in b/tw
swims--on base
Main Set:
6x100 on B+5
400 time trial
4x150 (50 stroke; 100 free)
100 time trial
10x50 B+5
200 time trial
Total:
3200 m

Going Long

Warm Up:

4x through

1x100 easy :20 rest

3x50 (evens B+5; odds Base)

Main Set:

100 easy

200 time trial

100 easy

4x50

100 easy

400 time trial

100 easy

200 (50 stroke/50 free x2)

100 time trial

100 easy

Total Distance: 2600 m