Warm-Up (1300 yards)

  • Dryland hip warm-up: hip dips, side plank push-ups, bridge marches
  • 1 x 300 choice
  • 4 x 1:00 vertical kick progressions
    (30s X-chest, 10s hands on head, 5s streamline) w/ :30s rest
  • Two Rounds – keep the same stroke for the entire round
    2 x 50 stroke kick, no board w/ :15s rest
    2 x 100 stroke pull w/ :20s rest
    2 x 50 stroke drill w/ :15s rest
    4 x 25 stroke on :35

Pre-Set (400 yards)

  • 8 x 50 free – swim golf on 1:00

Main Set (1450 yards).

  • Build by 50s stroke/free ladder w/ :10s rest per 50
    Start with 25 stroke + 25 free, then 50 stroke + 50 free,
    75 stroke + 75 free, ……..150 stroke + 150 free
  • 8 x 25 stroke power push-offs on :30
  • 4 x 50 on 2:00 – Sprint Stroke

Cool Down (200 EZ choice yards)

Total Yards (3350)

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