Monday, 12/7/15

WARM UP (800 – 1000 yards)

1 x 200/300 free

1 x 200/300 pull

Breaststroke Drill Set – One Round

1 x 100 kick on back

Goal: Keep knees below water surface

1 x 100 breast pull

Goal: Keep elbows high

1 x 100 kick on stomach arms at sides

Goal: Touch feet to hands at start of kick

1 x 100 all 4s

Start with 4 pulls, legs are passive

Next add 4 kicks, arms are extended

Now add 4 full strokes – pull + kick + glide

MAIN SET (1750 yards)

Four Rounds – 3 x 75 :10s rest w/ 1:00 rest in between rounds

All rounds will add a 25 of special drill each repeat

Round #1: Stroke Set

Round #2: Fast kick set

Round #3: 6 – 3 – 6 set

Round #4: Fast free set

Pull Set

1 x 100 breast pull

1 x 150 backstroke pull

1 x 200 freestyle pull

Distance w/ extended body roll Set

1 x 400 for time

COOL DOWN (250 yards)

1 x 100 double arm back – keep knees in water

1 x 100 free EZ

1 x 50 choice

Total Yards: 2800-3000