Focus: Power

WARM UP (1400 yards)

  • 1 x 400 choice
  • 1 x 200 Fly kick on back w/ fins
  • 4 x 100 :30 rest as follows:
    25 R arm only w/ L arm at side – Breathe on Left side
    25 L arm only w/ R arm at side – Breathe on Right side
    50 Hip driven free
  • 4 x 100 :30s rest – Faddle drill w/ 6 beat kick
    1st 100: Right paddle + Left fin
    2nd 100: Left paddle + Right fin
    3rd 100: Both paddle s + Both fins
    4th 100: No paddles + no fins

MAIN SET (1800 yards)

Three Rounds – keep the same stroke for entire round Round 1: Use fins, Round 2 Fins + paddles, Round 3: nothing

  • 1 x 200 on 3:00 – Fast in and out of flags, rest is moderate
  • 4 x 25 on :40
    #1: Power push off then moderate
    #2: Moderate to fast finish on your side, head down
    #3: EZ
    #4: All sprint
  • 1 x 100 EZ
  • 2 x 50 on 3:00 – All sprint
  • 1 x 100 EZ

COOL DOWN (200 yards)

  • 2 x 100 :30s rest – EZ pull – no paddles

Total Yards: 3400

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