Wednesday – IM and Free Quality 200s

Warm Up

100 F/S, 50 F/S Kick, 50 B/S, 50 B/S kick, 50 Br/S, 50 Br/S kick, 50 F/S

 

Main Set – Part 1

Round 1 – IM Work

Lanes 5 and 6 – 200 IM @5 mins

Lanes 3 and 4 – 150 IM @5mins (1.5 laps of each stroke)

Lanes 1 and 2 – 100 IM @5mins

 

Lanes 5 and 6 – 150m as (50 Fly, 50 B/S, 50 Br/S) @4 mins

Lanes 3 and 4 – 125m as (Fly 1.5 laps, B/S 2 laps, Br/S 1.5 laps) @4mins

Lanes 1 and 2 – 100 IM @4 mins

 

Lanes 5 and 6 – 100m as (50 Fly, 50 B/S) @3 mins

Lanes 3 and 4 – 75m as (Fly 1.5 laps, B/S 1.5 laps) @3 mins

Lanes 1 and 2 – 75m as (25 Fly, 25 B/S, 25 Br/S) @3 mins

 

Lanes 5 and 6 – 50 Fly @2 mins

Lanes 3 and 4 – 25 Fly, 25 B/S @2 mins

Lanes 1 and 2 – 25 Fly, 25 B/S @2 mins

 

Round 2 – Do the same but all freestyle with 1 min less rest for each swim e.g. 200m F/S @4mins

 

Main Set – Part 2

8 x 25 metres F/S kick (Odds ½ fast ½ easy, Evens ½ easy, ½ hard) @1 min

*Note: the fast means absolute 100% max effort

 

Cool Down

50 frog, 50 feet first sculling drill

About Richard Bruford (54 Articles)
Richard is currently Secondary School Principal of Suzhou Singapore International School, one of China's leading international schools. He leads workshops across the Asia-Pacific region for the International Baccalaureate in the areas of pedagogical leadership and approaches to teaching and learning. Richard consults with schools on the topics of school improvement and effective implementation and use of technology. With a background in public and independent school education in the UK and Australia, Richard is enjoying his international school adventure in China. He is passionate about developing and supporting educational leaders, as it is essential to improving all schools. Richard is a proud family man and feels lucky to be married to Kim and father of their son Austin. In his spare time Richard enjoys to swim, bike and run and is a now retired football player and coach (with occasional guest appearances)

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