A DO OVER for for some … IM free for others

16×50 warmup

• 1-4) pull on 1:10

• 5-8) kick on 1:15

• 9-12) swim on :50

• 13-16) swim on :45

4x thru 3×75 at p200 on 1:20 skip 1 if you miss 1 50 easy on 1:15 3×25 all out :30 100 easy on 3:15

OR

10×200 on 4:00

•        Odds) Ascending 200 IM fastest within 12 sec of pb

•         Evens) descending 200 free  fastest within 12 sec of pb

Kick set

• 4 minutes of best kick -see how far you go

• 175-200 to bring you back to coaching end @4:00

• 2 x 3 minutes of next best kick – see how far you go

• 125-150 to bring you back to coaching end @3

• 3 x 2 minutes of next best kick -see how far you go

• 75-100 to bring you back to coaching end @2

• 4 x 1 minute of worst kick – see how far you go

• up to 50 @1

Approx  4000m