Wednesday, 1/6/16

WARM UP (1100 yards)

• Vertical Kick – 6 minutes (:45s kick + :15s rest)
• Two Rounds – Fly Warm Up w/ fins
  • 1 x 75 kick on side
  • 1 x 75 l. arm + r. arm + both arms drill
  • 1 x 100 – 3 strokes off each wall = fly, then free
• 8 x 50 swim golf on 1:00/1:10/1:20
• 1 x 200 backstroke

MAIN SET (2100 yards)

• 8 x 100 free on 1:35/1:50/2:00/2:15
• 1 x 100 easy choice
• 8 x 50 :15s rest
• odds – stroke
• evens – free recovery
• 8 x 50 :15s rest
• odds kick
• evens pull
• 4 x 100 free on 1:30/1:45/1:55/2:10

COOL DOWN (300 yards)

• 1 x 100 double arm back stroke
• 1 x 100 backstroke
• 1 x 100 easy free pull

Total Yards: 3500