WARM UP (1350yds / time: 24 min)

  • 1 x 300 on 5:00
  • 3 x 150 on 2:40 (50 one-arm/50 catch-up/50 free)
  • 3 x 100 on 2:00 (50 free or back/50 streamline kick on back)
  • 1 x 300 on 4:45

MAIN SET(1600 yds / time: 30min)

  • 6 x 200 on 3:15 (build #1-3 and #4-6)
    Goal – drop each 200 in series by 3s
  • 4 x 100 :10s rest (odds – pull, evens – kick)

Bonus Set (600 yds / time: 14min)
6 x 100 on 2:15 (50 stroke kick/50 stroke)

COOL DOWN (100 EZ / time 2:00)

Total Yards: 3050yds OR 3650yds

1 Comment

  1. Elaine wants to know if we want to go pro or stay volunteer.
    Pro:
    On deck coaching and workouts each practice
    Each participant must register with USMS for insurance purposes
    Fee for participation – $50/year
    Workout will be put on pool schedule
    Dedicated 4 lanes
    Will host a home meet to showcase your hardwork
    Volunteer:
    No coaching
    Workouts posted online
    Lanes are first come first serve
    Free

    What say ye?

    Like

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