Monday, 10/12/15

WARM UP (1000 yds / 18 min)

5 x 200

#1 easy on 3:30

#2 kick on side(45 degrees) – alternate sides by 50s

#3 pull on 3:15

#4 one arm free – alternate sides by 50s

#5 build by 50s

MAIN SET (1800 yds / 38 min)

4 x 100 on 1:40

push off the walls with power + powerful kick

8 x 50 on 1:15

Add 5-8 press-outs on the wall after each 50

2 x 200 on 3:10

strong 6-beat kick

1 x 400 pull on 6:30

accelerate through the pull

8 x 25 on :30

incorporate all – powerful push-off, 6-beat kick and accelerating through the pull

COOL DOWN

200 EZ

Total Yards: 3000