Focus: Strength Training

WARM UP (1450 yards)

  • ON DECK: 10 x Crunch Extensions on each side
  • 1 x 400
  • 2 x 25 push and pull another person
    • Push a person’s (floating on their back) feet by kicking
    • Pull a person who is holding onto your ankles
    • Each person pushes a 25 and pulls a 25 AND is pushed and pulled
  • 1 x 200 backstroke
  • 4 x 50 tombstone kick :15s rest
  • 4 x 50 – 25 Tarzan + 25 free :15s rest
  • 4 x 100 free on your interval + 10s

MAIN SET (1600 – 2050 yards)

  • Sprint Mini Set (400 yards)
    • 4 x 25 choice build to race finish on 1:00
    • 4 x 25 – 12.5 choice sprint with starting off the blocks on 1:15
    • 1 x 100 sprint for time off the blocks
    • 1 x 100 EZ
  • 200s Set working on the last 50 strong (1200 yards)
    • 2 x 200 choice stroke on 4:15
    • 2 x 200 free on 3:15
    • 2 x 200 IM – reverse order on 4:15
  • Bonus Set (450 yards)
    • Choose one stroke other than free
    • 2 x (3 x 75 on 1:30/1:45/2:00)
      • First 75 is 25 stroke + 50 free
      • Second 75 is 50 stroke + 25 free
      • Third 75 is 75 stroke

COOL DOWN (200 yards)

  • 100 double arm backstroke
  • 50 breast
  • 50 EZ free

Total Yards: 3250 – 3650

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