Focus: Stroke

WARM UP (1400 yards) 

  • 1 x 400 swim 
  • 12 x 50 on 1:05 – 25 drill + 25 swim (warm up all 4 strokes) 
  • 1 x 200 pull
  • 2 x (4 x 25 on :35 IM order)
     

MAIN SET (1800 – 2100 yards) 

4 x (2 x (3 x 75)) – All sets of 3 x 75 are 25 yard progressions where the first 75 is 25 stroke + 50 free, second 75 is 50 stroke + 25 free, third is 75 stroke

Round 1 of (2 x (3 x 75)): Fly kick progression the 1st time through 3 x 75 w/15s rest
Butterfly stroke progression the 2nd time through on 1:20

Round 2 of (2 x (3 x 75)): Back kick progression the 1st time though 3 x 75 w/ 15s rest
Backstroke progression the 2nd time though 3 x 75 on 1:20

Round 3 of (2 x (3 x 75)): Breast kick progression the 1st time through 3 x 75 w/ 15s rest
Breaststroke progression the 2nd time through 3 x 75 on 1:30

Round 4 of (2 x (3 x 75): 3 x 75 kick IM order all three 75s w/ 15s rest
3 x 75 IM no free on 1:30 all three 75s 

BONUS: 300 IM
 

COOL DOWN (200 yards) 

  • 1 x 100 pull 
  • 1 x 100 choice 

Total Yards: 3400 -3700 

 

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