Monday, 4/18/16

WARM UP (1200 yards)

• 1 x 200 free
• 1 x 100 free kick
• 1 x 200 backstroke
• 1 x 100 backstroke kick
• 4 x 50 – 25 breaststroke drill + 25 breaststroke
• 1 x 100 breaststroke kick
• 6 x 50 free on 1:00/1:05/1:15

MAIN SET (1500 – 2500)

• (3 or 4 or 5) x 500 :30s rest
  • First 500: Every 4th 25 is breaststroke w/ a powerful kick
  • Second 500: 200 pull + 300 breathe every 3rd stroke
  • Third 500: 300 kick + 200 backstroke
  • Fourth 500: Every other 50 is a drill
  • Fifth 500: Broken – 200 :10s rest + 200 :10s rest + 100 – all freestyle

COOL DOWN (300 yards)

• 1 x 100 backstroke
• 1 x 100 breaststroke
• 1 x 100 easy choice pull

Total Yards (3000 – 4000)