Friday, 1/22/16

WARM UP (1500 yards)

• Two Rounds – Second round subtract :10s from intervals
  • 1 x 200 on 3:10/3:40/4:00/4:30/5:00
  • 1 x 150 on 2:20/2:45/3:00/3:15/3:45
  • 2 x 100 on 1:40/1:55/2:05/2:20/2:45
• 1 x 200 choice kick
• 4 x 50 – 25 stroke drill + 25 stroke

MAIN SET (1200 yards)

• 8 x 25 on :35/:45 choice power push offs – first 12.5 yards fast
• 8 x 25 on :45/:50 choice from middle of pool – work on fast turns
• 4 x starts w/ fast underwater and break out
• Mock Meet
• 1 x 50 sprint choice off blocks followed by 100 EZ in cool down lane
• 1 x 100 sprint choice off blocks followed by 100 EZ in cool down lane
• 1 x 50 sprint choice off blocks followed by 100 EZ in cool down lane
• 1 x 200 IM kick

COOL DOWN (300 yards)

• 6 x 50
  • #1: Pull
  • #2: Backstroke
  • #3: 25 – left arm only free + 25 right arm only free
  • #4: Backstroke pull
  • #5: Easy free
  • #6: Double arm backstroke

Total Yards: 3000