Focus: Gadget Week

WARM UP (1100 yards)

  • 1 x 200 choice
  • 8 x 50 on 1:00 – 25 drill + 25 swim
  • 1 x 100 free kick w/ flip flops
  • Four Rounds of 4 x 25 on :30
    #1: Fast  to EZ
    #2: EZ to fast
    #3 EZ
    #4 Fast

MAIN SET (2200 yards)

1 x 100 sprint from blocks or dive

1 x 100 EZ

Four Rounds:

  • 1 x 50 bags kick :30s rest
  • 2 x 100 free w/ 6-beat kick on 1:30
  • 2 x 50 backstroke w/ 6-beat kick on 1:05
  • 1 x 150 free pull

COOL DOWN (200 yards)

1 x 100 breaststroke 1 x 100 EZ free or double arm backstroke

Total Yards: 3500

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