Monday, 4/4/16

WARM UP (800 yards)

• 200 SKPS

MAIN SET (2400 – 2800 yards)

• 3 x 800
  • 800 #1: 16 x 50 :10s rest
    • 25 drill + 25 swim – suggestions for drills are below
    • 4 x fly drills: fly kick on back, on side, one arm, fly w/ free kick
    • 4 x back drills: kick on back, fashion model kick, left arm only, right arm only
    • 4 x breast drills: kick, breast pull w/ free kick, all fours, separation
    • 4 x free drills: fist, 6-3-6, sailboat/shark, zipper
  • 800 #2: 8 x 100 on 2:00/2:15/2:20/2:30
    • Odds: IM – may substitute free for fly
    • Evens: Free
  • 800 #3: 4 x (150 followed by 50 recovery w/ good technique)
    • Try to keep the same pace for each 150
    • May substitute a stroke for free on the evens
• Bonus: 2 x 200IM kick – no board
  • Focus on balanced body position

COOL DOWN

• 2 x 100 – start each 100 w/ a 25 scull

Total Yards: 3400 – 3800