by Bob Ouellette, NELMSC Coaches Chair
Warm Up: 400 free/stroke easy, 4x 100 free/stroke easy, 4x 50 descend 1-4
Prep Set:
4x 150 as 50 kick, 50 catch-up, 50 build on :15 SR
9x 50 as #1-3: drill/swim, #4-6: stroke/swim, #7-9: descend on base +:05
8x 25 as ODD: straight arm free, EVEN: 15 yds fast on :30 or :10 SR
150 loosen
Main Set, 4x through:
75 all out, 75 easy — all on 4:00
50 all out, 50 easy — all on 3:00
25 all out, 25 easy — all on 2:00
Cool Down: 4x 100 back/free by 25