Focus: Turns/Distance
WARM UP (1000 yards)
- ON DECK: Foam roller shoulder stretches
- 1 x 300 choice
- Turn drills – tight tuck, front flip from float, front flip from 2 strokes, broken turns, power push-offs
- 8 x 2-turn 50s free on 1:00
- 8-10 streamline vertical jumps
- Continuous Kick Ladder – 25 fast/25 recovery, 50 fast/50 recovery, 75 fast/75 recovery
MAIN SET (2600 yards)
- 4 x 150 free on 2:20 or 2:45 (PINK ZONE)
(1st 50 is long, 2nd 50 is hip-driven, 3rd 50 is strong kick) - 1 x 200 Free Fast (RED ZONE)
- 1 x 100 EZ
- 3 x 150 free on 2:20 or 2:45 (PINK ZONE)
(1st 50 is long, 2nd 50 is hip-driven, 3rd 50 is strong kick) - 1 x 200 Free Fast (RED ZONE)
- 1 x 100 EZ
- 2 x 150 back or breast stroke on 2:40 or 3:00 (PINK ZONE)
- 1 x 200 Fast Choice (RED ZONE)
- 1 x 100 EZ
- 1 x 150 free (1st 50 is long, 2nd 50 is hip-driven, 3rd 50 is strong kick)
- 1 x 200 free Fast (RED ZONE)
COOL DOWN (200 yards)
Total Yards : 3800
Leave a Reply