WARM UP(700 – 1150)

  • 1 x 200/300/400
  • Two or Three Rounds (750 yards)
    • 1 x 50 – 25 L.arm pull/R.arm on kick board + 25 R.arm pull/L.arm on kickboard
    • 1 x 50 – 25 Tarzan + 25 free
    • 1 x 100 kick
    • 1 x 50 build – freestyle with a spearfish entry

MAIN SET (2000 yards)

  • NEW INTERVALS for 100s!
    • 1 x 100 on 1:25/1:40/1:50/2:05
    • 1 x 100 recovery on 2:00/2:00/2:10/2:30
    • 2 x 100 on 1:25/1:40/1:50/2:05
    • 1 x 100 recovery on 2:00/2:00/2:10/2:30
    • 3 x 100 on 1:25/1:40/1:50/2:05
    • 1 x 100 recovery on 2:00/2:00/2:10/2:30
    • 4 x 100 on 1:25/1:40/1:50/2:05
    • 1 x 100 recovery on 2:00/2:00/2:10/2:30
    • 5 x 100 on 1:25/1:40/1:50/2:05
    • 1 x 100 recovery on 2:00/2:00/2:10/2:30

COOL DOWN (300 yards)

  • 1 x 100 choice kick
  • 1 x 100 pull
  • 1 x 100 EZ

Total Yards: 3000 – 3450

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s