WARM UP (1000 yds/ 20 min)
- 1 x 400
- 1 x 200 pull on 4:00
- 1 x 200 drill on 4:00
- alternate 50s fist and catch up drill
- 4 x 50 kick on 1:15
MAIN SET (1500 yds / 27 min)
- Three Rounds of (4 x 75) + (4 x 50)
- No breaks in between rounds
- Intervals for first round on on the left
- Intervals for second round are in the middle
- Intervals for third round are on the right
- 4 x 75 on 1:20/1:15/1:10
- 4 x 50 on 1:05/1:00/:55
- For an added challenge do another round with intervals of 1:05 and :50
COOL DOWN (500 yds / 12 min)
- 1 x 200 back stroke
- 4 x 50 kick on 1:30
- 1 x 100 free EZ
Leave a Reply