by Bonnie Adair SCAQ (assisted by Greg Spears Fogland Masters)

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Warm-up:

Easy 300, every 3rd lap non-freestyle

Main Set:

3 x (X* @ 2:10, easy 25 @ 35 sec.)
X* = 175yds. for Lanes 1 & 2, 150 for Lane 3, 125 for Lane 4, 100 for Lane 5, 75 for Lane 6. Still warming up. Increase effort on each round. Try to stay loose, long and relaxed while increasing effort.

1 Minute Rest

3 x (X* @ 2:00, easy 25 @ 35 sec.)
X* = 175yds. for Lanes 1 & 2, 150 for Lane 3, 125 for Lane 4, 100 for Lane 5, 75 for Lane 6. Try for 3 solid swims, using the easy 25 in-between to recover.

1 Minute Rest

3 x (X* @ 1:55, sprint 25 @ 35 sec.)
X* = 175yds. for Lanes 1 & 2, 150 for Lane 3, 125 for Lane 4, 100 for Lane 5, 75 for Lane 6. The longer swim should now be on a short-rest interval that is providing only 5-15 seconds rest. Then BLAST the 25 in- between! Try not to fall off on the 2^nd and 3^rd longer swim.

Kick Set:

Easy 100, 4 x 25 @35 sec.
Easy 50, 4 x 25 @ 30 sec.
Easy 25, 4 x 25 @ 25 sec.

Quality Set:

3 x (4 x 50) "Ascending interval."
Start on a difficult interval that provides 5-10 seconds rest. On the second 50 increase the interval by 5 seconds. Increase the interval by another 5 seconds on the 3^rd 50 and finish hard on the 4^th. Take 1 minute rest in between. The goal for the 4x50's should be to keep all the 50's at the same pace as the interval ascends.

Easy 100 loosen-down.

Good Job!

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