Saturday, December 27, 2025
Training Trip Prep
warmup
3 X 50 + 3 X 75 + 3 X 100 + 3 X 75 + 3 X 50 @ :15R w/ Fins & Paddles
12 X 100 @ 1:40
Rotate #1 - K-S; #2 - IM; #3 - Fast last 25, choice of stroke
Main Set
3 X's
200 @ 3:00
150 @ 2:20
100 @ 1:40
50 FAST @ 40
150 @ 2:10
100 @ 1:30
2 X 50 FAST @ 50
100 @ 1:20
3 X 50 FAST @ 60
Notes: get ready for Monday with a long warmup, then a set where you have to "punch" it at the right time. You will get some volume and some intensity before a day off on Sunday and get started with the team on Monday. Be prepared, don't show up and see how it goes.
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