Focus: Fun Four Hundreds

WARM UP (800 yards)

  • 4 x 100 on 2:00/2:10/2:45
    1. free
    2. free pull
    3. 6 – 3 – 6 drill
    4. free
  • 8 x 50 descend on 1:00/1:05/1:30
    • Odds are choice stroke
    • Evens are free

MAIN SET (1600 – 2400 yards)

  • Bonus #1: 400 IM
  • 1 x 400 free w/ 2:00 rest
  • Kick ladder alternating fast w/ easy
    • 25 fast/25 EZ/75 fast/75 EZ/100 fast/ 100EZ
  • 2 x 200 w/ :30s rest – 200 = 50 back + 50 breast + 100 free
  • 4 x 100 free on 1:30/1:45/2:20
  • Bonus #2: 8 x 50 – 25 crazy drill+ 25 stroke on 1:15
    • Drill Suggestions: fly arms w/ breast kick, cork screw backstroke, free kick w/ breast pull, free pull-a-person

COOL DOWN (200 yards)

  • 8 x 25 choice on :35/:40/:50

Total Yards: 2600 – 3200

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