Still playing a bit of catch up! But here's Friday's swim set! It's one I gave on deck a week or two back, good times had by all!
This is a medley set, so when I say "IM desc x round" it's not your Ironman pace, that's Individual Medley that should be getting faster with each round!
10' solo - roughly 500 here (I do 300 swim then 200 of kick/swim x50 w/fins on)
4x150 on 30" rest
- 25 kick/drill/swim by stroke (per 150, not each stroke within a 150).
(1100 warm up)
Main Set - 4 rounds going in IM order. All stroke and kick work in round #1 is Fly, round 2 is Back, then Breaststroke, and finally Free on round #4.
100 IM - Desc by round on 20" rest
2x75 - freestyle on 1:15-1:30 interval
3x50 on 20" rest
- Odds: Kicking
- Even: Stroke
4x25 strong stroke on 35-40" interval
100 easy and 1' rest before starting the next round
(600 per round/2400 set/3500 total)
That last 100 is your warm down so you are done!
- Total 3500.