PSU Club Swim

400 Free
4x50s Kick @1:10
4x25s Scull @ :30
4x75s (25Kick/25Drill/25Swim) IM Order @ 1:40

9x 100 Descending intervals- #1 @ 2:00
#2 @ 1:55
#3 @ 1:50
#4 @ 1:45
#5 @ 1:40
#6 @ 1:35
#7 @ 1:30
#8 @ 1:25
#9 @ 1:20
1-4 Distance Per Stroke (<15 strokes per 25) “over kick”
5-9 Build to fast
1:00 rest before main set

I have put two main sets here, one sprint or stroke, and one mid-distance free. Choose which one you would like to do, then continue to the kicking set.

Sprint Set:

Choice of Stroke:

8x25 @ :20/:25/:30
50 ez
4x50 @ :40/:50
50 ez
2x100 @ 1:20/1:40
50 ez
2x100 @ 1:20/1:40
50 ez
4x50 @ :40/:50
50 ez
8x25 @ :20/:25/:30
50 ez

Mid-Distance Set:

-          Over distance is designed to increase endurance so when it comes time to perform in a mid-distance race, you will be better prepared.

3x200 free @ 3:00, 2:45, 2:30 /// 3x200 IM @ 3:15, 3:00, 2:50
50 ez
3x150 free @ 2:15 Negative split /// 3x125 IM @ 2:00 extra 25 for one STROKE
50 ez
2x200 free @ 3:00 /// 2x200 IM @ 3:15 make 2^nd faster than first
50 ez
100 free/100 stroke leave 10 seconds apart and get your time
(1550 aprox 25 minutes)

Kicking Set: Feel free to alternate strokes per each 50

200 @ 4:00
150 @ 3:00
100 @ 2:00
50 @ 1:00 

6x50s Kick @ 1:00, hold pace established on 1st 50 

5x50s Warm Down @ 1:00 – take 45 seconds+ to finish each 50