Warm-Up (1200 yards)
- Core Exercises – 10 x side plank hip dips, 10 x Russian twists, 10 x flutter kicks
- 1 x 300 choice
- 1 x 200 breast pull
- 4 x 100 free on 1:45
- 4 x 75 kick build on 2:00 (25 moderate + 25 moderately fast + 25 fast)
Pre-Set (500 yards)
- 1 x 500 – 25 moderately fast + 25 recovery + 50 moderately fast + 50 recovery + 75 moderately fast + 75 recovery + 100 moderately fast + 100 recovery
Main Set (1800 yards)
Two Rounds
- 1 x 200 pull w/ paddles on 3:00/3:15
- 1 x 400 free w/ fins on 5:15/5:30
- 1 x 100 free w/ fins and paddles on 1:30
- 1 x 200 free moderately fast – 85 – 90% on 5:00
Cool Down(200 yards)
- 1 x 100 double arm backstroke
- 1 x 100 non-free choice
Total Yards (3700)
Leave a Reply