by Bob Ouellette, NELMSC Coaches Chair
Warmup (700)
200 swim
200 pull
4x 50 drill @ 1:30
4x 25 underwater streamlines with fins (kick halfway, surface and swim halfway) @ :15R
Main Set (3000): All with :15 seconds rest
4x 100 IM
4x 50 fly work perfect underwaters
3x 200 IM
4x 50 back work perfect underwaters
3x 200 IM
4x 50 breast work perfect underwaters
2x 100 IM
4x 50 free work perfect underwaters
400 IM
Cooldown (300)
300 easy swim
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.