Monday, October 18, 2021
Warm-Up “A” (1500 yds)
- 1 x 300 choice
- 2 x 150 drill (#1: fist, #2 catch-up)
- 3 x 100 – 50 one-arm lead kick, 50 free
- 4 x 75 free on 1:15
- 6 x 50 pull on 1:00
odds are free, evens are back
Main Set “A” (1600 yds)
- 6 x 50 kick on 1:20
odds are free, evens are back - 10 x 75 on 1:15
odds are free, evens are back - 1 x 250 choice pull recovery
- 6 x 50 on 1:10 – 2 fly strokes off of each wall
Cool Down (200 yds)
- 1 x 100 double arm backstroke
- 2 x 50 choice
Total Yards: 3300
Warm-Up “B” (1000 yds)
- 1 x 200 choice
- 2 x 100 drill (#1: fist, #2 catch-up)
- 6 x 50 pull on 1:15/1:20
odds are free, evens are back - 6 x 50 one arm lead kick on 1:30
Main Set “B” (1500 yds)
- 6 x 50 kick on 1:30/1:40
odds are free, evens are back - 8 x 75 on 1:30/1:40
odds are free, evens are back - 1 x 200 choice pull recovery
- 1 x 400 free – moderate + pace
Cool Down (200 yds)
- 1 x 100 double arm backstroke
- 2 x 50 choice
Total Yards: 2700