ENDURANCE SET (1000 yards)

  • Heart rate 100s: 8 x 100
    • Take your heart rate after each 100
    • Find your pulse
    • Look at clock for 6 seconds while counting pulse
    • Multiply count by 10
    • Is heart rate less than 120? If so, start your next 100
    • If not, wait awhile and take your heart rate again
  • 2 x 100 kick on 4:00

DRILL SET (700 yards)

  • 2 x (3 x 50)
    • First 50: Sculling
    • Second 50: Wrist straightener
    • Third 50: Free – No toys
  • 1 x 100 backstroke kick w/ arms in streamline
  • 2 x (3 x 50)
    • First 50: Fists
    • Second 50: Paddles w/ wrist straightener
    • Third 50: Free

COOL DOWN

  • 1 x 100 EZ

Total Yards: 1800

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