Mike's Rocky Mountain Blog

I stole this one from USMS magazine:

Warmup
300 FR Swim
300 IM Drill
200 Kick (BR/SDK)
200 Pull FR

8 X 50s IM order by 2s @ 50

500 Swim w/6 SDKs off each wall (ouch!)
100 Easy

8 X
50 FR w/6 SDKs off each wall @ :45
25 FAST (1-4 Fly/5-8 BR) @ :30
25 Easy FR @ 1:00

200 Warm down

I made the SDKs on the 500, but swam VERY slowly in between. Fly sprints were in the 13-14 range. Breast sprints were in the 16-17.