Focus: Sprint

WARM UP (1300 yards)

Dryland: Hip stretches

1 x 300 choice

4 x 100 w/ :30s rest as follows:
25 R arm only w/ L arm at side – Breathe on Left side
25 L arm only w/ R arm at side – Breathe on Right side
50 Hip driven free

4 x 100 w/ :30s rest as follows:
50: 6 – 3 – 6 drill
6 kicks on side w/ L arm extended + 3 strokes + 6 kicks on other side
50: Hip driven free

1 x 300 choice kick –alternate 50 fast kick w/ 50 recovery kick

MAIN SET (1600 yards)

  • 12 x 25 power push-offs w/ breakout stroke, EZ to wall on :30
  • 2 x 50 fast on 2:00 w/ fins and paddles
  • 1 x 200 free recovery
  • 2 x 50 fast on 2:00 w/ fins
  • 1 x 300 free recovery
  • 1 x 100 free sprint for time (no fins or paddles)
  • 1 x 400 free recovery

COOL DOWN (200 yards)

4 x 50 choice kick on 1:30

Total Yards: 3200

 

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