WARM-UP (1100 yds)
| Vertical kick w/hip rotation | 10/10/5/5/1/1 and repeat 10s kick, then cock right foot back and strongly extend right foot forward to rotate hips to the right, then 10s kick then cock left foot back … |
| 2 x 100 yards
Fashion Model |
Same as above, but in a horizontal position, arms at sides |
| 2 x 100 yards
Rotation w/ recovery |
With left hip down, extend R arm 90 degrees, then down, then repeat 90 degree extension this time w/ R foot cocked back, strongly extend foot forward and R arm hammers down
Repeat on other side |
| 1 x 100 | Backstroke w/ 2-beat kick |
| 12 x 50 on :55 | Freestyle |
MAIN SET (2500 yds)
- 4 x 75 on 1:20 First 25 is fly w/ fists, 50 free
- 8 x 200 on 2:45 (Kevin) or 3:10(John/Jack)
Odds are free, Evens are pull
- IM Ladder: 1 x 100IM w/ :20s rest + 1 x 200IM w/ :30s rest + 1 x 300 IM
Cool Down (200 yds)
2 x 100 choice on 2:00
Total Yards: 3800
Leave a Reply