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

Total Yards:2900 – 3500