WARM UP (1100 yds / time: 24 min)

1 x 300
8 x 50 on 1:10
drill 25 / swim 25
drill suggestions: fingertip drag, fists, tarzan, doggy paddly, catch-up
4 x 100 kick with fins on 2:10

MAIN SET (1600 yds / time: 32 min)

8 x 50 on 1:00
 (note your time, you will be finding out your average)
4 x 100 on 1:45
(try to hold your 50 average x 2)
2 x 200 on 3:30
(try to hold your 100 average x 2)
400 for time
(should be close to 200 average x 2)

COOL DOWN (200 EZ)

Total yards: 2900

1 Comment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s