Focus: Variety
WARM UP (900 yards)
- 10 x vertical squats to streamline
- 1 x 300 choice
- 12 x 50 on 1:00 – drill 25, swim 25 – warm up all strokes
MAIN SET (2800 yards)
- 1 x 500 free, 1:00 rest
- 5 x 100 free on 1:35
- 1 x 400 backstroke w/ fins, :45s rest
- 4 x 100 backstroke on 1:50
- 1 x 300 breast, 1:00 rest
- 3 x 100 breast w/ double underwater pulls on 2:00
- 1 x 200 fly w/ fins, 1:00 rest
- 2 x 100 fly on 1:45
COOL DOWN (200 yards)
200 – “any way you want it” Steve Perry
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