Friday 8/21/15

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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