Warm-Up (1500 yards)
- Dryland warm-up: Push ups, Chair squats, tricep push ups
- 10 x 150
#1-4 are on 2:30
#5-6 are kick on 3:30
#7-8 are pull on 2:25
#9-10 are free on 2:20
Pre-Set (400 yards)
- 8 x 50 IM order on 1:10 – 25 drill + 25 kick
Main Set (1500 yards)
Three Rounds
- 3 x 100 free on 1:25
- 1 x 100 EZ backstroke on 2:05
- 1 x 100 IM fast
- 2:00 rest
Cool Down (300 yards)
- 1 x 100 free pull
- 1 x 200 choice
Total Yards (3700)
Leave a Reply