Focus: Strength

WARM UP (1400 yards)

  • 1 x 300 swim
  • 3 x 100 backstroke on 2:00
  • 1 x 150 fly kick on your back
  • 1 x 300 pull w/ paddles if you have them
  • 2 x 100 choice kick on 2:30
  • 9 x 50 swim golf on 1:00

MAIN SET (1600 – 2000 yards)

  • 9 x 100 on 1:35 (Lane 5)/1:45 (Ryan)/1:55 (Lane 6)/2:30 (Lane 7)/2:45 (Lane 8)
  • 1 x 100 EZ
  • Stroke Set: 3 x ((2 x 50) + (1 x 100))
    • First 50 is backstroke :15s rest
    • Second 50 is breaststroke :15s rest
    • 100 is 25 back + 25 breast + 50 free
    • 1:00 minute rest
  • Bonus Set (400 yards)
    • 1 x 100 – 50 fly kick + 25 fly drill + 25 fly
    • 1 x 100 – 50 back kick + 25 back drill + 25 backstroke
    • 1 x 100 – 50 breast kick + 25 breast drill + 25 breast
    • 1 x 100 – 50 free kick + 25 free drill + 25 free

COOL DOWN (200 yards)

  • 200 choice EZ

Total Yards: 3200 – 3600

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