Friday, 4/29/16

WARM UP (400 yds)

Ankle stretches

Vertical Kicking

6 x 15s w/ 15s rest

4 x 75 : 10s rest

#1: overhead scull w/ kick

#2: midline scull w/ kick

#3: finish scull w/ kicks

#4: freestyle

MAIN SET (1400 – 2700 yds)

4 x 100 choice kick :15s rest

1 x 400 baseline swim

6 x 100 heartrate set

rest until heartrate = 120bpm, then repeat

This marks the end of the first workout of the season

Bonus Set (1100 yards)

4 x 50 (25 stroke drill + 25 stroke kick) on 1:15/1:20/1:30

4 x 50 (#1: fly/back, #2: back/breast, #3: breast/free, #4: free/fly) on 1:10/1:15/1:20

4 x 75 Indiana IMs on 1:40/1:50/2:00

4 x 100IM on 2:10/2:20/2:40

Encore Bonus (100 – 300 yards)

Crazy about Breaststroke 100 IM

Fly = fly pull w/ breast kick

Back = backstroke arms w/ breast kick

Breast = breaststroke

Free = breast pull w/ free kick

Crazy about Backstroke 100 IM

Fly = Double arm backstroke w/ fly kick

Back = backstroke

Breast = Double arm backstroke w/ breast kick

Free = backstroke

Crazy about Butterfly 100 IM

Fly = butterfly

Back = double arm backstroke w/ fly kick

Breast = breastroke pull w/ fly kick

Free = freestyle arms w/ fly kick

COOL DOWN (200 yards)

200 easy

Total Yards: 2000 – 3300