Wednesday, August 19, 2026

 Wednesday, August 19, 2026

Summer Training Block

Warmup

5 X 300 @ own sendoff

#1 = every 3rd backstroke

#2 = every other 50 breastroke

#3 - IM Kick, FL and BK w/o Board, BR and FR w/ Board

#4 = IM K-D-S

#5 = done as 12 X 25 @ :10R as IM

Main Set

3 X [2 X 50 + 2 X 25 + 50] @ 45-25-1:40

3 X 200 BK-BR @ 3 Smooth

2 X [2 X 50 + 2 X 25 + 50] @ 45-25-1:40

2 X 200 BR-VR @ 3 Smooth

1 X [2 X 50 + 2 X 25 + 50] @ 45-25-1:40

200 EZ @ 5

1 X 200 Go For it!

The Broken Swim Pattern is as follows: 1st 50 is FL FAST, 2nd 50 is FL-BK, working high tempo on the backstroke, both 25's are BR, short rest, big pullouts, and last 50 is FR as fast or faster than 1st 50 FL

Notes: Good IM set that gives you some racing strategy involved that will keep you challenged. See if you can finish by putting it all together on the last 200.