Focus: Strength

WARM UP (1350 yards)

  • ON DECK: 30s plank
  • Vertical Kick: 4 x 45s w/ :15s rest
  • 1 x 300
  • 1 x 100 backstroke
  • 1 x 200 choice pull
  • 10 x 75 descend on 1:20/1:30/1:45/2:00
    • Drop one second on each successive 75

MAIN SET (1700 – 2000 yards)

  • 1 x 400 for time
  • 1 x 100 EZ recovery
  • 4 x 300 on 4:30/5:00/5:30/6:00
    • Katie Ledecky Trivia: Repeat 300s are Katie’s go-to-workout
    • She usually does 10 repeats on 3:20
    • Katie commenting on her workouts, “I feel like I am going to throw-up about 3 times per week.”
  • Bonus Set (300 yards)
    • 2 x 150 :30s rest (50 kick + 50 pull + 50 swim)

COOL DOWN (200 yards)

  • 200 “any way you want it” Steve Perry

Total Yards: 3250 – 3550

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