Focus: Strength

WARM UP (1400 yards)

  • Two Rounds – Second Round Interval Drops by :10
    • 4 x 100 on 1:45 (Susan John)/1:55 (Ryan Bryn)/2:10 (Lane 6)/2:40 (Lane 7)/3:00 (Lane 8)
    • 4 x 25 Tarzan on :40(Lane 5)/:50 (Lane 6)/1:00 (Lane 7)/1:30(Lane 8)
    • 4 x 50 kick on 1:30 (Lane 5)/1:40 (Lane 6)/1:45 (Lane 7)/2:15 (Lane 8)
    • 8 x Triceps push-up

MAIN SET (1600 – 1900 yards)

  • 8 x 200 w/ descending intervals
    • #1-3: on 3:00(Susan John)/ 3:20(Ryan Bryn)/ 3:50(Lane 6)/ 4:45(Lane 7)/ 5:20(Lane 8)
    • #4-6: on 2:55(Susan John)/ 3:15(Ryan Bryn)/ 3:45(Lane 6)/ 4:40(Lane 7)/ 5:10(Lane 8)
    • #7-8: on 2:50(Susan John)/ 3:10(Ryan Bryn)/ 3:40(Lane 6)/ None(Lane 7)/ None(Lane 8)
  • Bonus Set – Backstroke(300 yards)
    • 3 x 100 backstroke
      • 1st 100 is 50 backstroke kick + 25 drill + 25 back
      • 2nd 100 is 50 backstroke pull + 50 backstroke
      • 3rd 100 is 25 backstroke drill + 75 backstroke

COOL DOWN (200 yards)

  • 1 x 100 double arm backstroke
  • 1 x 100 choice kick

Total Yards: 3200 – 3500

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