Thursday, 6/30/16 Workout “A”

WARM UP (1300 yards)

• 1 x 150 free
• 1 x 50 scull w/ hands lower than elbows!
• 1 x 300 pull w/ paddles
• 1 x 50 scull w/ hands lower than elbows!
• 6 x 50 kick on 1:30
• 1 x 50 scull w/ hands lower than elbows!
• 4 x (4 x 25 IM order)
  • Leave when the last person touches
  • Round 1: Kick
  • Round 2: Drill
  • Round 3: Stroke
  • Round 4: First half fast – power push off, underwater speed, breakout, then EZ

MAIN SET (2050 yards)

• Broken Mile – :15s rest after each distance
  • 1 x 275
  • 1 x 250
  • 1 x 225
  • …
  • 1 x 25
• Sprint Set – Choice
  • 4 x (50 sprint + 50EZ active recovery on 3:00)

COOL DOWN (200 yards)

• 1 x 200 choice
• Open water turns in warm pool

Total Yards: 3500