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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s