WARM-UP (1400 yds)
- 200 SKPDS – swim + kick + pull + drill + swim
- Breaststroke Drills – 100 yards of each
Bucket Scull – Knees up Head up position w/ arms in front scull
2. Noodle Pull – Pull w/ noodle under armpits
3. No board kick w/ arms at sides – Try to touch toes to fingers
4. 2 Kicks 1 pull – breathe on insweep of pull
MAIN SET (2100 yds)
- 1 x 800 for time
- 1 x 300 easy pull recovery
- 4 x (4 x 25 IM order on :30)
- 1 x 200 IM kick
- 8 x 50 free on 1:00
#1-2: Fast #3-4: 37.5 fast, 12.5 EZ
#5-6: 25 fast + 25 EZ #7-8: 12.5 fast + 37.5 EZ
Cool Down (200 yards)
- 2 x 100 choice on 1:50
Total Yards: 3700
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