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