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 

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