Swim 2900

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Warm Up:

  • 200 free (then stretch)
  • 300 IM (25 kick/25 drill/25 swim for each stroke)
  • 4 x 50 (25 scull/25 swim)
  • 4 x 75 (50 pace/25 fast) :15 rest  1000 yards
    • 1 min rest

Main:

  • 2 x 75 (50 fly/25 fast free) :20 rest
  • 2 x 75 (50 back/25 fast free) :20 rest
  • 2 x 75 (50 breast/25 fast free) :20 rest
  • 2 x 75 (IM - no free) :20 rest  1600 yards
    • 1 min rest
  • 2 x 75 crescendo :15 rest
  • 2 x 75 sprint :20 rest
  • 200 pull (every 3rd 25 is stroke)
  • 200 pull (repeat 25 right arm/25 left arm/50 regular)  2300 yards
    • 1 min rest
  • 6 x 50 kick choice :10 rest (odd 50's = sprint)
  • 8 x 25 (odd 25's = sprint IM / even 25's = easy swimming - any stroke) 2800 yards

Cool Down:

  • 100 easy  2900 yards

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