WARM-UP (1000yds/18 min)
- 400 swim
- 2 x 100 kick on 2:20
- 10 x 25 pull on :30
- Odds: Moderate
- Evens: Build
- 150 non-free
MAIN SET (1950 yds/38 min
- 4 x (3 x 50) on 1:00 – Count your strokes
- #1 Easy
- #2 Moderate
- #3 Fast
- Are you able to increase your speed without shortening your strokes?
- Three Rounds
- 2 x 25 Tarzan drill on :40
- 2 x 50 Finish stroke with armpit squeeze on 1:00
- 100 choice kick on 2:30
- 4 x 150 pull on 2:45
- 75 moderate
- 75 build
COOL DOWN (150 EZ)
Total Yards: 3100
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