Advanced Group – 3150 yd workout
Warmup – 400 yds
- 200 Freestyle
- 200 Kick
Intermediate Set – 400 yds
- 8 x 50 @ 1:10 – Decreasing time
Main Set–“Sawtooth Ladder”-2150 yds
50, 100, 150, 200, 250, 300, 350, 400 at Long Event (Example: 1:50 Pace/100 yd = 1:17 IM or :39 Half IM) Pace
50 FAST between each
Cooldown – 200 yds
4 x 50 Breaststroke with 10 sec rest after each
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