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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
- Fashion model kick
- Kick on side
- 6 – 3 – 6
- Shark Fin Drill
- Freestyle
- 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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