Focus: Stroke

WARM UP (800 yards)

  • 200 SKPS

MAIN SET (2400 – 2800 yards)

  • 3 x 800 as described below
    1. 16 x 50 :10s rest
      • 25 drill + 25 swim – suggestions for drills are below
      • 4 x fly drills: fly kick on back, on side, one arm, fly w/ free kick
      • 4 x back drills: kick on back, fashion model kick, left arm only, right arm only
      • 4 x breast drills: kick, breast pull w/ free kick, all fours, separation
      • 4 x free drills: fist, 6-3-6, sailboat/shark, zipper
    2. 8 x 100 on 2:00/2:15/2:40
      • Odds: IM – may substitute free for fly
      • Evens: Free
    3. 4 x (150 followed by 50 recovery w/ good technique) on 3:30/4:00/5:00
      • Try to keep the same pace for each 150
      • May substitute a stroke for free on the evens
  • Bonus: 2 x 200IM kick – no board
    • Focus on balanced body position

COOL DOWN

  • 2 x 100 – start each 100 w/ a 12.5 yd scull

Total Yards: 3400 – 3800

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s