Monday, 3/14/16

WARM UP (1200 yards)

• 1 x 300 swim
• 1 x 200 IM kick
• 1 x 100 pull
• 12 x 50 drill/swim :10s rest
  • Drills – three of each
  • 6/3/6 + weak arm only + fists + bilateral breathing

MAIN SET (1500 – 1900 yards)

• 1 x 100 for time off the blocks
• Decathlon Challenge
  • 1 x 25 underwater swim from blocks + 25 easy
  • 1 x 50 kick/push a body lying on it’s back holding feet – WATCH YOUR HEAD!
  • 1 x 100 CRAZY STROKE IM
    • 25 fly pull with breast kick
    • 25 back pull with fly kick
    • 25 breast pull with free kick
    • 25 free pull with fly kick
  • 1 x 100 Paul Bunyan swim – lead person pulls, lag person holds onto lead’s feet and kicks
  • 1 x 1000 non-stop
• Bonus: 200 backstroke + 200 breaststroke

COOL DOWN (200 yards)

• 200 EZ choice

Total Yards: 2900 – 3300