WARM UP (800 – 1100 yards)

  • 1 x 300/400
  • Breaststroke Drills – Two Rounds – :10s rest
    • 1 x 50/75 set up pull scull w/pull bouy
    • 1 x 50/75 full breast pull w/pull bouy
      • Start from “Y” position
      • Insweep and breath
      • Submerge head and recover by extended arms forward
      • Scull back to “Y” position
    • 1 x 50 breast pull w/ freestyle kick
    • 1 x 50/75 kick with bouy between legs
    • 1 x 50/75 Separation drill
      • Pull completely – Wait – Kick w/ arms extended forward

MAIN SET (1800 yards)

  • 6 x 100 free on 1:50/2:00/2:15/3:15
  • 4 x 100 stroke set :15s rest
Each repeat add a 25 stroke
25 stroke + 75 free
50 stroke + 50 free…
  • 6 x 50 choice kick on 1:20/1:30/1:45/2:00
  • 4 x 25 one breath sprints on 1:00/1:15
  • 1 x 100 EZ
  • 3 x 100 on 1:45/1:55/2:10/3:10

COOL DOWN (300 yards)

  • 1 x 100 backstroke
  • 1 x 200 EZ

Total Yards: 2900 – 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