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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