Focus: Strength
WARM UP (1200 yards)
- ON DECK: 3 x 30s plank + 20 x bicycle sit-ups on each side
- 10 x vertical squats to streamline
- Vertical Kick: 4 x 30s w/ :30s rest, hands out of the water
- 1 x 300 choice
- 1 x 100 backstroke
- 1 x 200 choice pull
- 8 x 75 descend on 1:20 (Drop one second on each successive 75)
MAIN SET (2200 yards)
Two Rounds:
- 3 x 200 on 3:00/3:20 (PINK ZONE)
- 10 x tricep push-ups
- 6 x 50 choice kick on 1:20 (WHITE ZONE)
- 4 x 25 on :40 – Odds are choice sprint from a dive, Evens are EZ
- 1 x 100 EZ
COOL DOWN (200 yards)
200 – “any way you want it” Steve Perry
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