Focus: Review – Alignment, Head Position, Hip Rotation, EVF

WARM UP (1300 yards)

  • 1 x 200 swim
  • 1 x 200 pull
  • 1 x 200 drill
  • 4 x 75 kick :15s rest
    • First 25 is Tombstone
    • Rest is regular with a flat kickboard
  • 4 x (4 x 25 choice on :30)
    1. Fast w/ power push off –> EZ
    2. EZ –> Fast w/ race finish on side
    3. All EZ
    4. All FAST

MAIN SET (1200 – 1800 yards)

  • 6 x 100 free on your interval
    • John (Pace = 1:21)/Susan(Pace = 1:23) Interval = 1:40
    • Andrea (Pace = 1:47) Interval = 2:00
    • Jodi (Pace = 1:56) Interval = 2:15
    • Todd (Pace = 2:07) Interval = 2:25 – Clock will read :00, :25, :50, :15, :40, :05
    • Tyson (Pace = 2:17) Interval = 2:35 – Clock will read :00, :35, :10, :45, :20, :55
    • Diane (Pace = 2:21) Interval = 2:40
    • Scott (Pace = 2:36) Interval = 2:50 – Clock will read :00, :50, :40, :30, :20, :10
  • 8 x 75 Choice :15s rest
    • First 25 is streamline kick
    • Next 25 is pull w/ a tight core – no kick
    • Next 25 is build
  • Bonus Set (600 yards)
  • 2 x (4 x 75 IM – throw out the stroke you least like)
  • Choose an interval and stick with it – 1:45, 1:50 or 2:00

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:10/1:15/1:30

Total Yards: 2700 – 3300

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