Warm-Up (1200 yards)
- 1 x 400 choice
- 4 x 100 choice on 1:45
- 8 x 50 on 1:00
Odds: Scooter drill w/ kick board and paddles (25 L arm + 25 R arm)
Evens: Free
Drills – Fly (400 yds) Go to deep end of pool.
- Vertical Kick:
10 x (10 fly kicks + 10s rest + 10s free kick w/ hands up + 10s rest) - 10 x Pull Ups:
Sink to the bottom and squat. Then pull up making an hourglass shape. - 8 x 50 free on :50 w/ fins
Two – four underwater fly kicks per wall. Challenge: Kick into 1st stroke
Main Set (1700 yds) – OK to break between sets
- THREE ROUNDS – Broken 100s – Keep the same stroke for the round
Goal Pace = Threshold – 4s/50 yds
4 x 25 w/ 10s rest
25 – 50 – 25 w/ 15s rest
2 x 50 w/ :30 rest - Heartrate set: 4 x 200
Goal is to get your heartrate up to 150-160
Rest = time it takes for your heartrate to drop to 110-120bpm
Cool Down (200 yds)
- 4 x 50 EZ on 1:05