Wednesday, Dec. 12, 2018

Warm-Up (800 yards)

• Warm Pool – Vertical Pull-Outs plus IM turns
• 1 x 400 choice
• Breaststroke timing drills – Pull, Breathe, Kick, Glide
  ***1 x 50 Separation Drill – Pull & breathe, pause, then Kick & glide
  ***1 x 50  Two Kicks, One Pull
  ***1 x 50  3-2-1 Drill – After the 1^st stroke cycle count to 3, 2^nd count to 2,
  3^rd count to 1 before starting the next stroke cycle
  (1 stroke cycle = pull + breathe + kick + glide)
  ***1 x 50 breaststroke

• 2 x 100 breaststroke kick w/ board :15s rest

Pre-Set (600 yards)

• 4 x 100 add on a 25 breaststroke on 2:00
• 4 x 50 kick – IM order on 1:30

Main Set (1800 yards)

• 2 x (4 x 75 Indiana IMs on 1:30)
• 1 x 200 pull recovery
• 2 x (4 x 75 free on 1:15)
• 1 x 200 pull recovery
• 4 x 50 breaststroke on 1:00

Cool Down(200 yards)

• 4 x 50 choice EZ

Total Yards (3400)