WARM-UP (1400 yds)

  • Review pull-out and open turns on deck
  • 4 x 100 free on 1:45
  • 4 x 75 w/ :15s rest
    25 breast pull w/ free kick + 25 breast kick, arms at sides + 25 breast
  • 4 x 50 on 1:05 – All 4s drill
  • 2 x 100 breaststroke on 2:00
  • 6 x 50 on 1:00 – 25 kick + 25 drill
    Odds are fly, Evens are backstroke

MAIN SET (2400 yds)

  • 4 x 100 IM on 1:50
  • 4 x 100 free on 1:30
  • 4 x 100 kick on 2:30 – IM order ( 1 x 100 of each stroke)
  • 4 x 100 pull on 2:00 – IM order (1 x 100 of each stroke)
  • 4 x 100 IM on 1:45
  • 4 x 100 free on 1:25

Cool Down (200 yards)

  • 1 x 200 EZ

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