Focus: Flexibility and Strength

WARM UP (1200 yards)

  • ON DECK: Foam Roller shoulder stretches
  • 12 x 75 (3 x (75 Free + 75 Kick no board +  75 bk/br/fr + 75 Free bilateral breathing)
  • 1 x 300 choice pull (paddles are optional)

MAIN SET (2100 yards)

  • 8 x 50 free on 1:00 – Set pace for 400 (WHITE/PINK ZONE)
  • 4 x 100 free on 1:35/1:50 – Hold pace for 400 (PINK)
  • 2 x 200 free on 3:00/3:20 – Keep that 400 pace (RED)
  • 1 x 400 free (RED ZONE)
  • 1 x 100 EZ
  • 8 x 50 kick on 1:20 (WHITE ZONE)

COOL DOWN (200 yards)

1 x 100 double arm backstroke
1 x 100 EZ breaststroke

Total Yards: 3500

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