Focus: Strength

WARM UP (1100 yards)

  • ON DECK: Plank on elbows – Hold for 10 deep breaths
  • TWO ROUNDS – First Round gets :30s rest Second Round gets :20s rest
    • 1 x 200 swim
    • 1 x 200 pull w/ paddles
    • 2 x 75 fly kick on you back

MAIN SET (1600 – 2100 yards)

  • Speed Warm Up: 8 x 50 on 1:00
    • #1-2: 12.5 fast + 37.5 moderate
    • #3-4: 25 fast + 25 moderate
    • #5-6: 37.5 fast + 12.5 moderate
    • #7: 50 fast
    • #8: 50 EZ
  • 9 x 100 on 1:35(Susan John)/1:45 (Ryan Bryn)/1:55 (Lane 6)/2:30 (Lane 7)/2:45(Lane 8)
  • 1 x 100 EZ
  • 8 x 25 power push offs on :40/:45/:50/1:00
    • Work on building speed to your underwater swimming
    • Break out with one fast stroke then take it easy to the wall
  • BONUS (500 yards)
    • 100 IM Kick
    • 100 IM Pull
    • 100 IM Drill
    • 200 IM

COOL DOWN (200 yards choice)

Total Yards: 2900 – 3400

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