Wednesday 9/30/15

WARM UP (900 yds / 19 min)

1 x 300 on 5:00

3 x 100 kick on 2:30

25 w/ right arm extended, hips torqued flat

25 w/left arm extended, hips torqued flat

50 – 3 strokes and hold the kick for 6 counts w/ arm extended and hips torqued flat, repeat

3 x 100 drill on 2:00

50 finger tip drag

50 emphasize acceleration through the pull

MAIN SET (1800 yds / 32 min)

9 x 200 on 3:00 or 3:10 or 3:20 or 3:30

odds – free

evens – pull w/ paddles but try to beat your 200 free time

Choose an interval that will give you about :20s rest

COOL DOWN (300 yds / 7 min)

6 x 50 on 1:10

25 backstroke

25 EZ free

Total Yards: 3000