Warm-Up (800 yds)

  • 1 x 200 backstroke
  • 6 x :35s vertical kick + :25s rest
  • 3 x 200 w/ 20s rest
    First 50 is doggie paddle, second 50 is Tarzan, next 100 is free

Main Set (1900 yards)

  • 1 x 100 on 1:40
  • 1 x 100 on 2:00
  • 2 x 100 on 1:40
  • 1 x 100 on 2:00
  • 3 x 100 on 1:40
  • 1 x 100 on 2:00
  • 4 x 100 on 1:40
  • 1 x 100 on 2:00
  • 5 x 100 on 1:40

Secondary Set (300 yards)

4 x 100  w/ 20s rest
50 backstroke kick in streamline + 50 backstroke

Cool Down (200 yards)

4 x 50 on 1:10 choice

Total: 3200

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s