WARM UP (1500 yds / 26 min)
- 500 swim
- 5 x 100 pull on 1:40
- Drive with your hips
- Kick Ladder – alternate fast and slow
- 2 x 25 kick – first one fast, second recovery
- 2 x 50 kick – first one fast, second recovery
- 2 x 75 kick – first one fast, second recovery
- 2 x 100 kick – first one fast, second recovery
MAIN SET (1500 yds / 30 min)
- 4 x 200 on 3:30
- #1: 1st 50 is fast, the rest moderate
- #2: 1st 100 is fast, the rest moderate
- #3: 1st 150 is fast, the rest moderate
- #4: All fast
- 100 EZ
- 4 x 100 on 2:00
- #1: 1st 25 is fast, the rest moderate
- #2: 1st 50 is fast, the rest moderate
- #3: 1st 75 is fast, the rest moderate
- #4: All fast
COOL DOWN (200EZ)
Total Yards: 3200
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