Skip to content
Focus: Fun Four Hundreds
WARM UP (800 yards)
- 4 x 100 on 2:00/2:10/2:45
- free
- free pull
- 6 – 3 – 6 drill
- 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
Like this:
Like Loading...
Related
Leave a Reply