WARM UP (900 yds / 20 min)
- 4 x 150 on 3:00
- 25 left arm only + breathe on right side
- 25 right arem only + breathe on left side
- 100 swim work your hips to drive the stroke forward
- 4 x 75 kick on 1:45
- 50 moderate
- 25 fast
MAIN SET (1900 yds / 33 min)
- Three Rounds:
- 4 x 50 on 1:00
- drive with your hips
- good effort
- 1 x 300 pull on 4:30
- 200 moderate
- 100 fast
1 x 400 for time
COOL DOWN (200 EZ)
Total Yards: 3000
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