Coach Carson Cross
Warm up:
400 reverse IM order easy swim
200 IM kick
200 IM pull
200 IM drill
200 IM swim
(1200 yards)
Preset:
8X 50's 1-4 free 5-8 IM order on 1:00
25 drill 25 perfect swim
8X 25's 1-4 fast free 5-8 fast IM on :30
(1800 yards)
Main set:
4X 100's fast free on 1:30
4X 300s fly 100 fast 100 easy 100 fast on 5:30
3X 100's fast free on 1:30
5X 300's back 100 fast 100 easy 100 fast on 5:30
2X 100's fast free on 1:30
6X 300's Breast 100 fast 100 easy 100 fast on 6:00
100 fast free
7X 300s free 100 fast 100 easy 100 fast on 5:30
(7,600 yards)
Drill set
5X 50's choice drill on 1:10
5X 50s choice swim on 1:05
(8,100 yards)
Warm Down:
500 Easy swim
(8,600 yards)
Labels: Cross, IM
