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
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