WARM UP (1600 yds / time: 32 min)
Two rounds, round 1 intervals left, 2 right
- 2 x 200 on 3:30/3:15
- 2 x 100 on 1:50/1:40
- 4 x 50 kick on 1:30/1:20
MAIN SET (1400 yds / time: 25 min)
1 X 1000 Broken for :15 @ each 250
- long
- strong paddle – keep elbow to fingertips one straight line
- 6 beat kick – 3 per arm stroke
- incorporate all of the above
8 X 50 on 1:10 – choice
- odds are drill/swim
- evens are fast
WARM DOWN (200 EZ)
Total Yards: 3200
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