WARM UP (900 – 1100yds)

1 x 200/300
3 x (4 x 50)
#1: Left arm only, right arm at side, breathe on right
#2: Rigth arm only, left arm at side, breathe on left
#3: Fingertip drag recovery with high elbows
#4: Freestyle
1 x 100/200 kick w/ board
alternate fast and easy lengths

MAIN SET (1200 – 1900 yds)

Two Rounds (1200 – 1600)
1 x 100/200 pull
4 x 75/100 – each length the last person must pass the first person to lead
(If you are in a lane by yourself – give yourself an interval with :15s rest
8 x 25/50 on 1:00/1:05/1:10 – Torpedo kick off walls
You must pass the flags underwater!
BONUS SET: 6 x 50 on 1:10/1:20 SWIM GOLF

WARM DOWN (200yds)

4 x 50 choice on 1:10/1:20/1:30

Total yards: 2300 – 3200

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s