This workout is one of the transitions between regular season training and the full taper. It starts with the standard end-of-season opening set, then gets into a few sprints.

600 Warm up (Choice)

4X100 Choice 1:50
4X50 Choice :50
4X50 Swim/Dolphin kicks from middle 1:00
2X50 Underwater, No breaths. Try to swim as far as possible before coming up for air (no time)
6X50 25 drill/25 Build 1:00
2X50 Underwater, No breaths. Try to swim as far as possible before coming up for air (no time)

Main Set* (Do this 8 times on 3:00):

25 Sprint all out
75 easy

*As a variation, you can also start the sprints from the middle of the pool, working the turns at top speed, Then do a 50 rather than a complete 75.

200 EZ warmdown

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This was intended to be a "recovery" workout, but it is fast-paced enought to be an early-mid season base workout. There's really not much time in here to screw around, so you have to keep it going...

600 warm-up, choice

4X50 1:00  Fly--1st 25 fly, dolphin kick back;
4X50 1:00 Fly/Back;

2X(3X100 IM) 2:15 First IM kick: 2nd IM Drill; 3rd IM Build

4X50 1:00  Back--1st 25 backstroke , backstroke kick back;
4X50 1:00 backstroke/breast

2X(3X100 IM) 2:15 First IM kick: 2nd IM Drill; 3rd IM Build

4X50 1:00 1st 25 breaststroke , breaststroke kick back;
4X50 1:00 Breast/Free

200 Cool Down

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