Focus: Strength

WARM UP (1500 yards)

  • ON DECK Rotator Cuff Squeezes w/ Band
  • Two Rounds – First round intervals on left
    • 2 x 150 on 2:30/2:20
    • 6 x 50 – 25 drill + 25 swim on 1:10/1:00
    • 2 x 75 choice kick on 2:00/1:45
    • 8 x triceps push up

MAIN SET (2000 yards)

  • 4 x 500 broken – 1:00 rest in between each 500
    • GOAL: Consistent Pace
    • 100 pace: 1:20, 200 pace: 2:40, 300 pace: 4:00, 500 pace: 6:40
    1. 300 pull + :10s rest + 200 swim
    2. 200 free + :10s rest + 200 free + :10s rest + 100 free
    3. 300 free + :10s rest + 200 backstroke (short mid-set recovery)
    4. 500 free

COOL DOWN (200 yards)

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

Total Yards: 3700

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