Warm up: 75 swim + 25 fly drill “SA/SA/DA” breath on the SA (single arm) x 4 (B) 6 (S) 8 (G)
Main:
2 x 25 fly
2 x 50 back
2 x 75 breast
2 x 100 free
2 x 125 IM double fly
2 x 150 IM triple back
2 x 125 IM double breast
2 x 100 flutter kick
2 x 75 whipkick
2 x 50 back kick
2 x 25 dolphin kick
Tuesday, May 7
Warm up: (200 swim + 100 single arm “robot” drill) x 1 (B) 1.5 (S) 2 (G)
Main: 16 x 125
Interval times: 2:15-2:30 (G) 2:45-3:00 (S) 3:15-4:00 (B)
1-4 (25 kick in IMO + 100 free) “strong free”
5-8 (100 IM + 25 kick, choice) “strong IM”
9 -12 (25 back pull + 100 free pull) “strong free”
12-16 (100 back + 25 breast) “strong breast”
1 x 200 choice cool down