Focus: Gadget Week/Firebelly Workout
WARM UP (1200 yards)

  • 1 x 300 choice
  • 4 x 50 kick on 1:20
  • 10 x 50 on 1:00 – descend
  • 4 x 50 kick on 1:15

MAIN SET (1900 yards)

  • 4 x (4 x 50 on 1:05 w/ 1:00 rest in between 4 x 50) #1: Odds are fly, evens are free         #2: Backstroke         #3: Breaststroke         #4: Free
  • 1 x 200 IM – fast
  • 4 x 50 free on 1:00
  • 1 x 200 free – fast
  • 4 x (4 x 25 on :40) #1: Fly #2: Backstroke #3; Breaststroke #4: Free
  • 1 x 100 IM – fast

COOL DOWN (200 yards)

Total Yards: 3300

 

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