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
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