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

  1. long
  2. strong paddle – keep elbow to fingertips one straight line
  3. 6 beat kick – 3 per arm stroke
  4. 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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