Focus: Strength

WARM UP (1100 yards)

  • ON DECK10 x scapular push-ups off diving blocks
  • 4 x 1:00 Vertical Kick w/:30s rest
  • 6 x 50 :10s rest freestyle progression
    1. Fashion model kick
    2. Kick on side
    3. 6 – 3 – 6
    4. Shark Fin Drill
    5. Freestyle
    6. Tarzan
  • 1 x 400 free
  • 4 x 100 backstroke on 1:55/2:10/2:40/3:00

MAIN SET (1500 – 1900 yards)

  • SIX ROUNDS ((4 x 50 on 1:00)+ (50 EZ on 2:00))
    • Odds are 15yds fast and 35yds EZ
    • Evens are 35yds fast (inc. turn) and 15 yards EZ
      • Rounds 1&2: Swim
      • Rounds 3&4: Paddles
      • Rounds 5&6: Paddles and Fins
  • Bonus Set – Breaststroke(400 yards)
    • 4 x 100 breaststroke
      • 1st 100 is 50 breaststroke kick + 25 drill + 25 breaststroke
      • 2nd 100 is 50 breaststroke pull + 50 breaststroke
      • 3rd 100 is 25 breaststroke drill + 75 breaststroke
      • 4th 100 is 100 breaststroke

COOL DOWN (200 yards)

  • 1 x 100 choice kick
  • 1 x 100 EZ choice

Total Yards: 2900 – 3300

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