Coach Jody
Fast 50s
Warm up
Four Rounds (rounds are in reverse IM order)
100 Swim
75 Kick
50 Drill
25 Fast
All on 10 seconds rest
1000
Set #1
- 4 X 100 Free on +15, 10, 5, 0
4 X 100 Non-Free on +20, 15, 10, 5
800/1800
Main Set
- 8 X 50 Fast
1-4 on +30
5-8 on +40
*Do at least four of the same stroke in a row & get your times! :) Start next set immediately.
400/2200
Set #3
- 10 X 50
1 on +0, 2 on +5, 3 on +10, 4 on +15
400 Social Kick
900/3100