Work on IM Transitions with some aerobic Free and some FAST 200 IMs. Focus on the IM Transitions for the 50s of the main set. See how fast you can go on the 200s from a dive.
| Meters | Set Description | Pace |
|---|---|---|
| 600 | 6 x 100 on 1:30 Free 3 Kicks/ NO Bth off turns | 1:30 |
| 600 | 6 x 100 on 1:40 6 Fast U/K + 3 fast cycles Stk | 1:40 |
| 600 | 6 x 100 on 1:50 Kick Odds Board/Evens Back | 1:50 |
| 400 | 8 x 50 on :55 O-Wide C-Up, E- Bld(last 10M FST | 1:50 |
| 1,200 | 3x 4 x 25 on :25 ALL OUT KICK 1 x 100 on 1:45 Free Wide C-Up Free 4 x 25 on :20 ALL OUT SWIM 1 x 100 on 2:00 Casual Kick |
– 1:40 1:45 1:20 2:00 |
| IMERS | ||
| 3,400 | 4 x 200 on 2:40 /255 TH Free 8 x 50 on :45 /:50 Fly/Bk x 25 #8 (1:00) 1 x 100 on 2:00 IM MAX EFFORT 4 x 150 on 2:00 /210 TH Free 8 x 50 on :45 /:50 Back/Breast x 25 #8 (1:00) 1 x 100 on 2:00 IM MAX EFFORT 4 x 100 on 1:20 /125 TH Free 8 x 50 on :45 /50 Breast/Free x 25 #8 (1:00) 1 x 200 on 4:00 IM MAX EFFORT |
1:20 1:30 2:00 1:20 1:30 2:00 1:20 1:30 2:00 |
| 200 | 1 x 200 on 3:00 Warm down | 1:30 |
WORKOUT TOTAL: 7000
This free workout was provided by Hudson Explorers Aquatic Team Head Coach Matt Davis.
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