WARM UP (1200 yds / time: 24 min)

  • 400 swim
  • 6 x 50 kick on 1:20 – sprint the last 12.5 yards of each 50
  • 8 x 50 pull on 1:00
    odds – easy
    evens – build to 90%
  • 100 swim

MAIN SET (600 yds / time: 14 min)

Establishing a baseline for stroke cycle count and rate

4 x (3 x 50 on 1:10)
#1: easy
#2: moderate
#3: fast

First and third time through – have partner take your stroke rate
Second and fourth time through – count your stroke cycles
(L arm + R arm = one stroke cycle)

Homework: Find your averages for easy, moderate and fast paces.
Then calculate your speed by multiplying stroke count x stroke rate

STRENGTH SET (600 yds / time: 22 min)

3 x 0:30 press-outs on pool gutter w/ :30s rest

6 x 100 on 1:50
25 Tarzan drill
75 free

4 x 15 pulls using tubing w/ 1:00 rest

COOL DOWN (200 EZ / time: 3:00)

Total yards: 2600                         Time: 63 min

 

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