Monday, November 12, 2018

Warm-Up (1300 yards)

• 1 x 200 choice
• 4 x 50 kick on 1:20
• 4 x 75 pull w/ upside down paddles on 1:30 (Hint: Wrist lead)
• 8 x 75 on 1:20 – Descend by 1s each 75

Main Set (1500 yards)

• 4 x 25 on :30
• 4 x 50 on :55
• 4 x 75 on 1:15
• 4 x 100 on 1:40
• 4 x 125 on 2:15

Secondary Set (400 yards)

• 1 x 400 change strokes every 50

Cool Down (200 yards)

• 1 x 100 choice kick
• 1 x 100 double arm backstroke

Total: 3400