WARM UP (1100 – 1350 yards)
- Shrinking Interval 50s All Together(500 – 750 yards)
- Starting on 1:45, the next 50 is on 1:35, …
- Your choice of stroke
- When the interval is too tight, switch to 25s
- 6 x 50 choice kick :10s rest
- 25 tombstone kickboard style + 25 flat kickboard
- 3 x 100 pull :15s rest
MAIN SET (1600 – 2100 yards)
- Swimming Decathlon – move from one event to the next with minimal rest
- #1: Distance Event: 1 x 500 or 800 free
- #2: Abs Strength Event: 1 x 200 fly kick on your back, arms in streamline – NO BOARD!
- #3: Diving Event: 4 x dive from blocks with fast underwater and breakout, easy to the wall
- #4: Tricep Strength Event: 10 x press-outs
- #5: Middle Distance Event: 1 x 200 choice stroke
- #6: Kicking Event: 3:00 non-stop vertical kicking
- #7: Underwater Event: 1 x 15/20/25 underwater swim
- #8: Pulling Event: 1 x 200 IM pull
- #9: Sprinting Event: 1 x 100 free from blocks
- #10: Turn Event: 2 x fast turns from flag to flag – one turn is freestyle or backstroke the other fly or breast
- 1 x 100 EZ
- Relay – 2 Teams, each person swims two 25s – one free and one stroke
COOL DOWN (200 yards)
- 4 x 50 choice on 1:10/1:15/1:20
So bummed I’m going to miss this!!
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