Friday, Groundhog Day 2018

Focus: Endurance

WARM UP (1400 yards)

• 1 x 400 swim
• 1 x 400 Reverse IM (Fly drill instead of fly)
• 1 x 200 free pull
• 12 x 25 kick on :40 Odds are moderately fast (PINK ZONE) Evens are recovery

MAIN SET (2000 yards)

• 10 x 100 free on1:35/1:50
• 1 x 100 EZ
• Choice Stroke Set
  1 x 200 stroke kick
  2 x 100 :30s rest stroke – Work the turns!
  4 x 50 :15s rest stroke pull
  4 x 25 on :40 – power push offs w/ breakout, the rest EZ
  8 x 25 on :35 – Odds are fast, evens are recovery

COOL DOWN (200 yards)

• 1 x 100 – a stroke you did not work today in the stroke set
• 1 x 100 double arm backstroke

Total Yards : 3600