Mesocycle #1: Primary Focus is to improve aerobic endurance
Secondary Focus is to improve technique

Warm-Up (600 yds)
On Deck – Review streamline and rotation
10 x Streamline jumps from bottom of pool
Progression: Front float + add kick + add hip rotation + add scarecrow arms
4 x 100 w/ 10s rest – First 25 = above progression
Next 75 – slow swimming w/ rotation squeezing scapulas
2 x 100 w/ 10s rest – Same as above, but backstroke

Pre-Set (600 yards)

12 x 25 pull on : 35 – work on syncing pull w/ hip rotation
12 x 25 2-beat kick swim on :35 – work on syncing pull, rotation and kick

Main Set (1000 yards)

5  x 200 w/ 15s rest – speed s/b 60-70% of max right now
Ex. 200 fast pace is 2:30, your goal pace is 3:00-3:10
Ex. 200 fast pace is 3:00, your goal pace is 3:55-4:05

Secondary Set (300 yards)

6 x 50 kick w/ board on 1:30

Cool Down (200 yards)

200 choice EZ

Total Yards: 2700

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