Warm-Up (900 yards)
- 1 x 200 choice
- Review Power push-offs (Sink, touch, push) w/ underwater fly kick
- 4 x 75 kick starting with a power push off, no board w/ :15s rest
25 L arm extended, 25 on back w/ streamline arms, 25 R arm extended - 4 x 100 drill w/ fins w/ 15s rest
25 – Left side hesitation, R arm at side
25 – Right side hesitation, L arm at side
50 – 2 beat kick
Pre-Set (400 yds)
- 8 x 50 on 1:00 swim golf – use your power push offs!
Main Set (1800 yards)
- 4 x 25 on :30 – Set your 100 pace (This will be the pace you will hold for a 400)
- 1 x 100 at pace
- 4 x 50 on 1:00 – Set your 200 pace
- 1 x 200 at pace
- 4 x 75 on 1:20 – Set your 300 pace
- 1 x 300 at pace
- 4 x 100 on 1:40 – Set your 400 pace
1 x 400 at pace
Cool Down (200 choice EZ)
Total: 3300
Leave a Reply