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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)
Total Yards: 2200+ yards
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