Focus: Strength
WARM UP (1300 yards)
- ON LAND: 15 x starting block push-ups
- 1 x 300 free
- 2 x 50 fly kick on your back :15s rest
- 2 x 150 pull :30s rest
- 2 x 50 fly kick on your back :15s rest
- 4 x 75 build by 25 on 1:20/1:30/1:45/2:00
MAIN SET (1400 -2000 yards)
- 10 x 100 on 1:35/1:45/1:55/2:15/2:45
- 1 x 100 EZ
- 4 x 75 kick on 1:50/2:00/2:15/2:30
- Bonus Set (600 yards)
- 3 x 200IM on 3:30/4:00/4:30
- Work your weakest 50, the other 50s are moderate
COOL DOWN (200 yards)
- 4 x 50 choice on 1:10/1:20/1:30/1:45
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