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Focus: Strength
WARM UP (1500 yards)
- ON DECK 10 x scapular push-ups from diving blocks
- 1 x 400 choice
- 8 x 50 kick on 1:20/1:30/1:45/2:00
- 2 x 200 pull on 3:00/3:45/Lane 7 – one 200 only/Lane 8 – one 200 only
- 4 x 75 on 1:20/1:40/2:00/2:30
MAIN SET (1100 – 1700 yards)
- 3 x (4 x 25 choice on :40)
- First round of 4 x 25: power push off + break out then EZ
- Second round of 4 x 25: build to race finish
- Third round of 4 x 25: Sprint the whole 25
- 4 x (4 x 50 IM order from middle of pool on 1:10)
- Work the turns!
- That means sprint into and out of turns, the rest is moderate
- IM Bonus Set (600 yards)
- 2 x (4 x 75 Indiana IMs, sprinting the last 25 of each!)
- Lane 5 Interval is 1:30
- Lane 6 Interval is 1:45
- Lane 7: One set of 4 x 75 w/ :30s rest after each 75
COOL DOWN (200 yards)
- 4 x 50 choice on 1:10/1:15/1:30/2:00
Total Yards: 2800 – 3400
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