Sprint Day

Kicking hard helps me reach 100% faster!

Warm Up:
200 freezy
4x150
(50 bilateral free, 50 1 arm stroke increasing, 50 kick)
Main Set:
3x thru
4x50 on base+10
1st at 80%
2nd at 85%
3rd at 90%
each set of 50s followed by 200 free
1 min rest between each set
6x100 on base +30
25 stroke, 25 fast free, 25 faster, 25 fastest (build)
last 25 at 100%
Cool Down: 200 freezy
Total: 2800 y

Test Set Wednesday

Long Course is almost over :(

Warm Up:
100 freezy
2x400:
1. 100 free, 50 stroke, 200 free, 50 stroke
2. 100 free, 50 kick, 200 free, 50 kick
Main Set:
5x100
odds are free on base
evens are 50 stroke/50 free on B+15
12x50 test set
1. first 4 fast on B+10
2. 2nd 4 faster on B+20
3. 3rd 4 fastest on B+30
Cool Down:
300 free recovery
3x100, each 100 of your choice
Total: 2600 m

Add 'Em Up

Warm Up:
4x250
1 and 2: 100 free, 50 kick, 100 stroke
3 and 4: 50 free, 50 stroke, 50 kick, 50 stroke, 50 free
Main Set:
2x50 base+10
100 base+20 on your 50 time
2x100 base+10
200 base+20 on your 100 time
2x150 base+10
300 base+20 on your 150 time
Cool Down 100 easy
Total 2300 m