Warmup: 400 (or 10 minutes) on your own

Warm up sets:

3 x50 choice on standard interval that gives :20 rest

Count total strokes for each 50 and get your time. Take 1 less stroke each 50, but hold time.

1 x 50 easy

3 x 50 choice (same choice throughout) on SI that gives :20 rest. Count total strokes for each 50 and get your time. Hold stroke count, but descend 1-3.

1 x 50 easy

Main Set if Targeting 50s or 100s at Leaf Peepers

6 x 50 on 1:30 if your swim time is :50, use 1:40 SI. If 1:00, use 2:00 SI.

150 easy (no sloppy!) recovery

3 x 50 on same SI as before

150 easy (not sloppy!) recovery

1 x 50 fast (from blocks or a push)

Main Set if Targeting 100s or 200s at Leaf Peepers

4 x 75 on 2:30 (if your swim is 1:00 or faster). If your swim time is 1:00 - 1:30, use 3:00 SI. If 1:30+ , use 3:15 SI.

150 easy (not sloppy) recovery

3 x 75 on same SI as before.

125 easy (not sloppy) recovery

1 x 75 FAST (from blocks or push)

Warm Down:

50+ as time allows

Workout submitted by Upper Valley Aquatic Center (UVAC) Masters Swimming. Save the date for the 15th Annual Leaf Peepers Masters Meet on Sunday, October 27, 2024. Event registration can be found here.