|
Warm
Up (1150)
|
300
swim
300
kick
11
x 50 pull @ :50 or r=:10
·
3 x 50 breath
3/3 by 25s
·
4 x 50 breath
3/5 by 25s
·
3 x 50 breath
5/5 by 25s
·
1 x 50 breath
5/3 by 25s
|
|
|
|
|
Main
Set (1650)
|
Davis Mile: broken 1650
Subtract 2 ½ minutes to get time
***DON’T CHEAT ON THE REST***
·
11 lengths
(275) @ r=:20
·
10 lengths
(250) @ r=:20
·
9 lengths (225)
@ r=:20
·
8 lengths (200)
@ r=:15
·
7 lengths (175)
@ r=:15
·
6 lengths (150)
@ r=:15
·
5 lengths (125)
@ r=:15
·
4 lengths (100)
@ r=:10
·
3 lengths (75)
@ r=:10
·
2 lengths (50)
@ r=:10
·
1 length (25)
|
|
|
|
|
Cool
Down (200)
|
200
choice
|
TOTAL: 3000 Yards
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