Focus: Recovery

WARM UP (1100 yards)

  • ON DECK: Two Rounds of 30s bridge + 5 x bicycle sit-ups + 30s plank
  • 1 x 500 choice swim
  • 8 x 75 (25 kick + 25 drill + 25 swim) on 1:30

MAIN SET (1800 – 2200 yards)

  • 8 x 75 free on 1:20 descend (WHITE to PINK ZONE)
  • 3 x 200 backstroke on 4:00 (PINK ZONE) #1 is long, #2 drive with your hips, #3 strong kick
  • 4 x 150 (50 breast + 100 free) :20s rest (TURNS are RED ZONE) Work on turns and underwater
  • Bonus Set (Only for people who did not swim in the meet) 2 x (4 x 50) :15s rest The first set of 4 x 50: 25 fly kick on back + 25 backstroke w/ 3-5 underwater fly kicks and one underwater stroke The second set of 4 x 50 is 25 breast pull w/ free kick + 25 breast

COOL DOWN (200 yards)

4 x 50 choice on 1:10

Total Yards : 3100 – 3500

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s