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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
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