Focus: Strength/Starts

WARM UP (2000 yards)

  • ON DECK: 12 x push-ups + 60s plank
  • 10 x vertical squats to streamline – try to touch flags
  • 1 x 400 choice swim
  • Two Rounds – Second round intervals drop by :10s
    2 x 100 on 1:45/1:35   or   1:55/1:45
    2 x 200 on 3:15/3:05   or   3:30/3:20
    4 x 50 kick/no board on 1:30/1:20
    1:00 rest in between rounds

MAIN SET (1350 yards)

  • Jason Lezak Choice Sprint Set 3 x ((8 x 25 on 1:00) + (100 EZ on 3:00)) = 900 yds odds – track or feet together dive + 25yds fast
    evens – relay swing arms dive + 15yds fast + 10 yds EZ
  • 3 x 150 pull on 2:15 or 2:40

COOL DOWN (200 yards)

4 x 50 choice on 1:10

Total Yards: 3550

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