Here we are, it is 2019!! Ever since I was a kid we always had a special new years practice with our coaches. So why not continue the tradition here. Since it is 2019, we have 19 x 100’s broken up. This one is pretty tough with IM, you might need to switch some of these to Stroke or Free instead of IM depending on your abilities. Have fun and keep swimming in 2019!!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Main Set
19 x 100’s Broken up into sets of 3 & 4 100’s, 15 seconds rest, unless noted otherwise.
3 x 100 – Kick/ Drill IM order per 100, no free round
4 x 100 – IM order by 100, Fast / Easy by 25
4 x 100 – IM order by 100 Kick, fast inside the flags
4 x 100 – IM order by 100, Build up within each 100
4 x 100 – IM order by 100, FAST!! Take plenty of rest in between and check your times.
= 1900 yds
Warm Down
100 Easy
