Wed, Dec 16, Yard Pool
This main set of 15 x 100 is one of my favorites because there are so many variations. It works well for a big group because the interval keeps everyone moving and no one laps anyone.
Warm-Up (1000)
200-300 swim
4 x 75 as 25 chg 6/25 swim/25 chg 6. Streamline on your side!!! Rest 10-15
6 x 50 pull (1-3 w/ paddles, 4-6 w/o paddles) on :55, 1:00, 1:10, 1:15
4 x 25 count strokes.
Main (1000-1500)
5 x 100 swim on 1:30, 1:40, 1:55, 2:10, 2:20. Aerobic.
4 x 100 pull on interval above -5 (1:25, 1:35, 1:50, 2:05, 2:15)
3 x 100 swim on same interval as pull.
2 x 100 swim on 1:20, 1:30, 1:45, 2:00, 2:10
1 x 100 pull, fast.
Cool-Down (100-400)
2 x 50 drill/swim
2 x 50 kick
Repeat
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