Thursday session focusing on 400 individual medley work.
Workout
Warm Up:
2×400 Choice every 4th 25 IMO Drill / Pull Choice @ 6:00
2×200 IM Drill/Swim x 25 @ 3:00
8×75 Body Position Kick- Drill-Swim – 2 each IMO @ 1:20 4 DK Baseline
8×25 No Breath @ :40 4+ DK
Preset:
8×75 IM Rollovers @ 1:15 Build 4+DK
Speed Work:
6×15 ALL OUT w/ IM Transition Turns x 2 @ :55
Main Set:
2 rounds of the following:
3×50 IM Desc 1-3 to All Out @ 1:05
2×25 w/ Shirts Fly/BK @ 1:00
4×100 AFAP IM Change – 75 Short axis – 25 Long Axis 2 @ 1:35/2@1:40
Rest :15
2×25 A.O. W/ Shirts BR/FR @ 1:00
100 EZ @ 3:00
100 IM Drill
8×75 (50-25IM) 2 @ 1:20 / 2 @ 1:25
3×50 IM Change #1 Fly-BK #2 BK-BR #3BR-Fr @ :55
100 IM ALL OUT
100 EZ @ 5:30 (Include both 100s in Interval)
100 IM Drill @ 1:40
4×75 Change in Pairs @ 1:25
3×50 IM Change @ 1:05
2×100 IM All out/EZ
Choice Warm Down
WORKOUT TOTAL: 6000
This workout was provided by Green Bay Swimming and Diving Head Coach Alex Lewis.
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