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

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s