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