This is only one set (MEMORIZE the pattern). Intervals by 25’s at 20, 25 or 30 seconds – choose the fastest interval you can handle.
In Memory of Coach Ralph Crocker,
former Pine Crest Head Coach & Auburn Assistant Coach.
Workout
8×500 as
All Ez = Free;
All Fast = Follow Rounds listed below;
Round #1 Free – Round #2 Stroke – #3 Kick – #4 Free
25 Ez @20 75 Fast @100
25 Ez @20 50 Fast @40 25 Ez @20
50 Ez @40 50 Fast @40
25 Ez @20 50 Fast @50 25 Ez @20
75 Ez @100 25 Fast @20
> 30-40 seconds to regroup after each 500
WORKOUT TOTAL: 4000
This workout was provided by Plantation Swim Team Head Coach Jimmy Parmenter.
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