Focus: Strength

WARM UP (1600 yards)

  • 200 SKPS
  • 8 x 50 – 25 drill + 25 stroke IM order on 1:10
  • 8 x 50 – 25 stroke + 25 free on 1:00

MAIN SET (> 400 yards)

  • 30 Minute Fartlek Set
    • Purpose: Improve aerobic muscular endurance
    • Swim continuously by alternating 150 moderately fast with 50 slow stroke
    • The 150 may be free or back
    • Fartlek is Swedish for “speed play”
  • Kick Set (400 yards)
    • 4 x 100 choice kick on 3:00

COOL DOWN (200 yards)

  • 200 EZ choice

Total Yards: 2200+ yards

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