Warm-Up (800 yds)
- 1 x 200 back
- 6 x 50 on 1:10 – First 25 is doggie paddle Second 25 is free
- 6 x 50 on 1:20 – First 25 is one arm paddle w/ board Second 25 is kick
Pre-Set (300 yards)
- 3 X 100 pull on 1:45 – work on pulling shoulder blades down before catch
Main Set (1650 yards)
- Broken mile swim starting with 275, then 250, then 225, … 25
First person starts after last person touches
You may swim some repeats stroke
Cool Down (200 yards)
- 4 x 50 choice kick on 1:40
Total: 2950
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