Focus: 12 Days of Christmas

5:15-5:25: WARM UP(200 – 400 yards)

  • 200 – 400 yards on your own until everyone arrives

5:25- MAIN SET (2850 yards)

  • 5:25-5:31: 12 x 25 choice on :30
  • 5:32-5:34: 11 x tricep push-ups
  • 5:35-5:45: 10 x 1:00 of vertical kicks (:40s kick + 20s rest)
  • 5:46-5:58: 9 x 50 (drill 25 + swim 25) on 1:10
  • 5:59-6:00: 8 x push-ups on land
  • 6:01-6:13: 7 x 75 (odds are backstroke) on 1:40
  • 6:14-6:25: 6 x 100 (first 25 is stroke IM order) on 1:50
  • 6:26-6:27: 5 x V-sits on land
  • 6:28-6:38: 4 x 150 on 2:30 (100 pull + 50 swim)
  • 6:39-6:41: 3 x front or backward no hand somersault drill
  • 6:42-6:46: 2 x 25 sprint from a dive on 2:00
  • 6:47-6:50: 1 x 200 cool down

Total Yards: 3050 – 3250

 

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