Warmup
| Hard | Harder | Hardest |
|---|---|---|
| 100 free 100 back 100 breast |
100 free 100 back 100 breast |
100 free 100 back 100 breast 200 free |
Time: 10 min | Clock: 8:10
Main Set 1
| Hard | Harder | Hardest |
|---|---|---|
|
4×25 free @ 0:45 75 IM no fly @ 2:00 75 free @ 2:00 4×25 free @ 0:45 75 IM no back @ 2:30 75 free @ 2:00 75 IM no breast @ 2:30 4×25 free @ 0:45 75 free @ 2:00 75 IM no free @ 2:30 50 fly/free @ 1:30 50 back/free @ 1:30 50 breast/free @ 1:30 50 free @ 1:30 100 IM for time @ 2:30 |
4×25 free @ 0:45 100 IM @ 2:30 100 free @ 2:00 4×25 back @ 0:45 100 IM @ 2:30 100 free @ 2:00 4×25 breast @ 0:45 100 free @ 2:00 100 IM @ 2:30 50 fly @ 1:30 50 back @ 1:30 50 breast @ 1:30 50 free @ 1:30 100 IM for time @ 2:30 |
4×50 free @ 0:45 100 fly @ 2:00 150 IM no fly @ 2:30 4×50 free @ 0:45 150 IM no back @ 2:30 4×50 free @ 0:45 100 breast @ 2:00 150 IM no breast @ 2:30 4×50 free @ 0:45 150 IM no free @ 2:30 100 (25 fly/75 free) @ 1:30 100 (25 back/75 free) @ 1:30 100 (25 breast/75 free) @ 1:30 100 free @ 1:30 100 IM for time @ 2:30 |
Time: ~40 min | Clock: 8:50
Cooldown
| All Levels |
|---|
| 200 choice |
Totals: Hard 1800 • Harder 2100 • Hardest 3000
