Monday, Jan. 7, 2019

Warm-Up (800 yards)

• Dryland warm-up – cat/cow + opp arm/leg stretch + hip dips
• 200 SKPS (Are your shoulders retracted????)

Pre-Set (850 yards)

• 6 x 75 on 1:30 25 stroke kick + 25 stroke drill + 25 stroke
• 4 x 100 IM w/ fins on 1:45

 Main Set (1900 yards)

• 1 x 100 (25 stroke + 75 free) on 1:40
• 1 x 100 choice on 2:00
• 2 x 100 (25 stroke + 75 free) on 1:40
• 1 x 100 choice on 2:00
• 3 x 100 (25 stroke + 75 free) on 1:40
• 1 x 100 choice on 2:00
• 4 x 100 (25 stroke + 75 free) on 1:40
• 1 x 100 choice on 2:00
• 5 x 100 (25 stroke + 75 free on 1:40)

Cool Down (200 yards)

• 1 x 100 double arm backstroke
• 2 x 50 choice on 1:10

Total Yards (3750)