Practice for March 8, 2014

Overview

Workout

This one will make you work your IM! All times are provided with recommended adjustments (±), depending on your swim abilities.

Warm Up

8 X 50 m Reverse IM
25 m Fly Kick
rest: 10 sec.
4 X 100 m IM Order Pull rest: 15 sec.
4 X 50 m Free Easy -> Fast on 1:05 (± 5 s)
Distance: 1200 m

Main Set

400 m IM on 6:45 (± 15 s)
4 X 100 m Free on 1:50 (± 10 s)
300 m IM on 5:45 (± 15 s)
4 X 75 m Back on 1:40 (± 10 s)
200 m IM on 3:45 (± 15 s)
4 X 50 m Breast on 1:20 (± 10 s)
100 m IM on 1:45 (± 10 s)
4 X 25 m Fly on 35 sec. (± 5 s)
Distance: 2000 m

Cool Down

2 X 150 m Choice on 3:00 (± 15 s)
Distance: 300 m