WARM-UP (1600 yds, 38 minutes)
- 2 x 200 choice on 3:30
Choose 2-3 different strokes to work on today
(Fly, Back, Breast, or Free)
- 12 x 50 – 25 choice stroke drill + 25 stroke on 1:10
(4 x 50 in a row of a chosen stroke) - 3 x 100 kick on 2:30 (100 of each stroke)
- 6 x 50 on 1:15 as follows:
12.5 power push off w/ breakout, sprint to wall and accelerate into turn, quick turn and push off w/ breakout,
then EZ back (2 x 50 of each stroke)
MAIN SET (1200 yds, 33 minutes)
Three Rounds – Each round will be a single stroke.
- 4 x 75 on 1:20
#1: 75 free
#2: 25 stroke + 50 free
#2: 50 stroke + 25 free
#3: 75 stroke - 2 x 50 sprint on 1:30 Swim whatever stroke you just the in the 75s
- 2:00 break