Focus: Gluts, On Deck Donkey Kicks

Warm-up (1300 yds)

  • 1 x 200 choice on 4:00
  • 4 x 100 on 1:45
  • 8 x squat jumps to streamline from pool bottom to flags
  • 2 x 150 pull on 2:45
  • 8 x 25 Power Push-offs on :30
  • 4 x 50 fly or back kick – no board on 1:15

Main Set (1100 yds) – TWO ROUNDS

3 x 150 broken at #1: 50, #2: 100 #3 non-stop on 2:40/2:30

  1. 50 moderately fast (see pace chart on back) + 100 mod.
  2. 100 mod. Fast (see pace chart) + 50 mod.
  3. 150 moderately fast

100 Easy recovery

Drill Set (700 yards)

  • 4 x 75 breaststroke kick w/ board as follows:
    #1: board flat  #2: Tombstone for 25 then flat
    #3: Tombstone for 50 then flat  #4Tombstone for 75
  • 1 x 200 breaststroke pull
  • 4 x 50 breaststroke on 1:05

Cool Down (200 yds)

  • 4 x 50 choice on 1:10

Total Yardage: 3300

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