Thursday, 7/7/16, Workout “B”

ENDURANCE SET (950 yards)

• Distance Ladder – Proceed to the next distance when your heart rate drops below 120bpm
  • 1 x 50
  • 1 x 100
  • 1 x 150
  • 1 x 200
  • 1 x 250
• 2 x (4 x 25 on :50)
  • #1: power push off w/ fast break out then easy
  • #2: build to fast finish
  • #3: all easy
  • #4: all fast

DRILL SET (800 yards)

• Two Rounds
  • Vertical Kicking – 4 x 30s kick + :30s rest
  • 1 x 100 pull w/ paddles
  • 1 x 100 pull w/ agility paddles
  • 1 x 100 swim
• Turn work if time permits

COOL DOWN (100 yards)

• 1 x 50 double arm backstroke
• 1 x 50 choice kick

Total Yards: 1850