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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
Total Yards: 1800
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