WARM-UP (1250 yds)
- 6 x 100 free on 1:50
- 2 x (3 x 50 one armers w/ :15s rest– 25 L arm only + 25 R arm only)
#1: Fly #2: Back #3: Free - 3 x 50 Breaststroke drill w/ :15s rest
#1: Breast pull w/ free kick #2: All 4s #3 Kick w/ arms @ sides - 2 x 100 kick on 2:40
MAIN SET (1900 yds)
- 4 x (4 x 25 on :35) – Keep the clock going
Round 1: 4 x 25 fly, Round 2: 4 x 25 back, Round 3: 4 x 25 Breast, Round 4: 4 x 25 free - 4 x 100 free pull on 1:40
- 4 x (2 x 50 on 1:10) – Keep the clock going
Round 1: 2 x 50 fly, Round 2: 2 x 50 back, Round 3: 2 x 50 Breast, Round 4: 2 x 50 free - 4 x 100 IM order kick :20s rest
- 6 x 50 IM Transitions on 1:00
#1-2: 25 fly + 25 back #3-4: 25 back + 25 breast
#4-5: 25 breast + 25 free
Cool Down (200 yards)
- 4 x 50 choice on 1:05
Total Yards: 3350
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