Monday, November 15, 2021
Warm-up Option “A” (1500 yds)
- 4 x 150 w/ : 20s rest
100 free + 50 backstroke kick - 4 x 100 pull on 1:45
Odds are back, Evens are free - 3 x (4 x 25 w/ :15s rest)
Drill Set w/ fins
Round 1: Fly kick on your back
Round 2: Titanic
Round 3: Mummy
Round 4: 6-3-6 - 1 x 200 backstroke
Fast in and out of the flags
Main Set (1900 – 2600 yds)
- 1 x 100 on 1:35
- 1 x 100 on 2:00
- 2 x 100 on 1:35
- 1 x 100 on 2:00
- 3 x 100 on 1:35
- 1 x 100 on 2:00
- 4 x 100 on 1:35
- 1 x 100 on 2:00
- 5 x 100 on 1:35
Optional add-on - 1 x 100 on 2:00
- 6 x 100 on 1:35
Cool Down (200 Yds)
- 2 x 100 choice on 2:00
Total Yards: 3600 – 4200 yds
Warm-up Option “B” (1000 yds)
- 4 x 100 w/ : 20s rest
75 free + 25 backstroke kick - 4 x 50 pull on 1:05
Odds are back, Evens are free - 3 x (4 x 25 w/ :15s rest)
Drill Set w/ fins
Round 1: Start floating on your back, then 3 backstrokds, transition to free on the 4th stroke. Repeat.
Round 2: 3 backstrokes, transition to free on the 4th stroke, flip over. Repeat.
Round 3: Backstroke to the flags. Take 3 additional strokes, transition to free on the 4th stroke, flip and using the wall to push off. - 1 x 100 backstroke
Work on turns
Main Set (1900 yds)
- 1 x 100 on 1:55
- 1 x 100 on 2:15
- 2 x 100 on 1:55
- 1 x 100 on 2:15
- 3 x 100 on 1:55
- 1 x 100 on 2:15
- 4 x 100 on 1:55
- 1 x 100 on 2:15
- 5 x 100 on 1:55
Cool Down (200 Yds)
- 2 x 100 choice.on 2:20