Sera’s Swim Set (1,400)
2 x 200
3 x 100
4 x 75
5 x 50
6 x 25
Mixed Tape (1200)
2 x 100 swim into 200 pull
4 x 100
50 Breast Stroke
2 x 25 Underwater
50 Breast Stroke
100 Kick
Cold February Morning (1400)
200 warm up
25 sprint 400 moderate 25 sprint
50 sprint 200 moderate 50 sprint
75 sprint 100 moderate 75 sprint
8 x 25 sprint
On the Fly Flippers (1200)
3 x 50 free 50 kick 50 free
100 as 50 fingertip drag & 50 catchup
100 on back as 50 flutter kick 50 dolphin kick
2 x 50 free 50 kick 50 free
100 as hand on hip kick on the side
100 on back as 25 flutter 25 dolphin 25 flutter 25 dolphin
2 x 25 underwater
2 x 50 breast stroke
The Gangs Back Together (1800)
3 x 100 free increasing pace
200 pull
3 x 100 free moderate 5 second rest 50 free all-out
150 pull
3 x 75 free, first 25 all-out, second 50 race pace
100 pull
4 x 50 free on :55
Rob Hoehn 