Friday, January 5, 2018

Focus: Strength

WARM UP (1200 yards) 

• ON DECK: (1  x  45s plank)  +  (5 x bridge heel slides) 
• 1 x 300 choice swim  
• 3 x 300
  First 100 of the 300 is kick w/o a board
  Second 100 of the 300 is pull w/ paddles
  Third 100 of the 300 is reverse IM 

MAIN SET (1900 yards) 

• 8 x 100 free on 1:35/1:50 (PINK ZONE) 
• 1 x 100 EZ 
• 8 x 50 drill/swim IM order on 1:05  (WHITE ZONE) 
• 8 x 75 – Indiana IMs on 1:30/1:45 (PINK ZONE) 

COOL DOWN (200 yards) 

4 x 50 – 25 choice kick-no board + 25 choice swim  

Total Yards: 3300