Monday, 2/22/16

WARM UP (1100 – 1200 yards)

• 1 x 300/400
• Two Rounds
  • 1 x 100 – broken arrow drill – hold the arrow for “apple, peaches, pumpkin pie”
  • 1 x 100 – 6 – 3 – 6 drill – make sure your kick and pull finish are timed together
  • 1 x 50 – tombstone kick
  • 1 x 100 – one arm w/ board – alternate arms by 25s
  • 1 x 50 – fly kick on back

MAIN SET (1000 – 2600 yards)

• Shrinking interval 200s followed by a 200 choice kick
  • Kevin/Ben – 10 x 200
    • #1-#3 on 2:55
    • #4-#6 on 2:50
    • #7-#9 on 2:45
    • #10 on 2:40
  • Amy/Erin/Bryn – 8 x 200
    • #1-#3 on 3:25
    • #4-#6 on 3:20
    • #7-#8 on 3:15
  • Andrea/Denise/Ryan – 7 x 200
    • #1-#3 on 3:40
    • #4-#6 on 3:35
    • #7 on 3:30
  • Lori/Greg/Dave/Nicole – 6 x 200
    • #1-#3 on 4:15
    • #4-#6 on 4:10
  • Diane/Jodi – 4 x 200
    • #1-#2 on 5:30
    • #3-#4 on 5:20
  • Don’t forget the 200 choice kick
  • Bonus: Backstroke ladder – 4 x 100 :15s rest
    • #1: 25 back + 75 free
    • #2: 50 back + 50 free
    • #3: 75 back + 25 free
    • #4: 100 back

COOL DOWN (200 yards)

• 1 x 100 double arm backstroke
• 2 x 50 – 25 kick + 25 stroke EZ

Total Yards: 2300 – 4000