Focus: Strength

WARM UP (1350 yards)

  • 1 x 300 free
  • 1 x 150 backstroke
  • 10 x tricep push-ups on pool edge
  • 6 x 50 on 1:00 – 25 drill + 25 swim
  • 3 x chin-ups on backstroke bar
  • 2 x 150 kick on 3:30
  • 3 x (4 x 25 choice on :30)
    • First 25: Power push off + break out then EZ
    • Second 25: Build to race finish
    • Third 25: All EZ
    • Fourth 25: All fast

MAIN SET (2000 – 2450 yards)

  • 10 x 100 on your interval
  • 1 x 100 EZ recovery
  • 12 x 75 on 1:30/1:40/2:00/2:30
    • Odds are 25 fly + 25 back + 25 breast
    • Evens are free
  • Bonus Continuous Fartlek Kick Set (450 yards)
    • 25 hard 25 EZ
    • 50 hard 50 EZ
    • 75 hard 75 EZ
    • 50 hard 50 EZ
    • 25 hard 25 EZ

COOL DOWN (200 yards)

  • 100 EZ pull
  • 50 EZ choice
  • 50 double arm backstroke

Total Yards: 3550 – 4000

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