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 

Total Yards: 3900 

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