Warm-Up (1000 yards)
- Dryland warm-up – ball roll, tricep push-up, regular push-up
- 400 swim (alternate free and back by 100s)
- 200 kick – fly on back
- 300 pull (alternate free and breast by 50s)
- 100 free – perfect technique
Pre-Set (500 yards)
- 10 x 50 (25 kick + 25 free swim) on 1:10
Odds: Streamline underwater fly kick off wall to extended arm side kick
Evens: Breaststroke pull out w/ extended arm breaststroke kick
Main Set (2300 yards)
- 2 x 400 free on 5:15
- 2 x 50: 6 & 6 drill on 1:00
- 2 x 300 free on 4:00
- 2 x 50: 6 & 6 drill in shark position on 1:00
- 2 x 200 free on 2:50
- 2 x 50: one arm drill w/ opp arm at side, breathe on opp side
- 2 x 100 free on 1:20
Cool Down (200 yards)
- 4 x 50 choice on 1:10
Total Yards (4000)
Leave a Reply