Race Pace set – Tuesday March 24th, 2015

pace chart swimming Sheet1

*** not sure if the pace chart will show up… but I have copies !!!

Warmup – 4x thru…

• 4×50 drill/swim by 25 – 1:10 fly/1:00 bk/1:10 br/1:00 free

• 100 IM  2:00

50’s stroke – 1st round fly, 2nd round back, 3rd round breast, 4th round free

100’s IM – fast part is the stroke round you are on

Main Set – all 8 same, all 6 same, all 3 same

• 8×75 at p200 on 2:30

• 6×50 at 1/2 p100 on 3:00 from dive

• 3×50 on 4:00

150 ez

2400 m