Skip to content
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
- 300 pull + :10s rest + 200 swim
- 200 free + :10s rest + 200 free + :10s rest + 100 free
- 300 free + :10s rest + 200 backstroke (short mid-set recovery)
- 500 free
COOL DOWN (200 yards)
- 1 x 100 choice kick
- 1 x 100 EZ choice
Total Yards: 3700
Like this:
Like Loading...
Related
Leave a Reply