WARM UP (1000 yds / 20 min)
- 400 swim
- 8 x 50 on 1:05
- Odds: one arm drill – 25 left + 25 right
- Evens: pull = torque hip with each catch
- 200 kick
MAIN SET (2000 yds / 35 min)
- Four Round Ladder
- 1 x 200 on 3:15
- 1 x 100 on 1:45
- 1 x 50 on 1:00
- 1 x 400 pull
- Work your hips!
- 1 x 200 for time
Leave a Reply