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

Total Yards: 3600

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