Wednesday, December 1, 2021
Warm-up Option “A” (1400 yds)
- 1 x 400 choice
- 12 x 50 on 1:00 25 drill + 25 swim
- 1 x 200 breastroke pull w/ buoy
- 30 x breastroke kick against wall
- 4 x 50 breaststroke on 1:05
Main Set (1900-2500 yds)
- 8 x 75 on 1:30 – 25 tombstone kick + 50 free
- 4 x 125 on 2:00 – 75 pull w/ paddles + 50 free
- 1 x 100 sprint w/ 2:00 rest
- 3 x 1:00 vertical kick + 50 free w/ 6-beat kick on 2:00
- 6 x 75 on 1:30
Odds are 25 pull a person + 50 free
Evens are get pulled + 50 free - 1 x 100 sprint w/ 2:00 rest
- Optional Set (600 yds)
4 x 50 sprint on 2:00 w/ fins and paddles
1 x 200 pull recovery
4 x 50 sprint on 2:00
Cool Down (200 Yds)
- 4 x 50 choice on 1:10
Total Yards: 3500 – 4100 yds
Warm-up Option “B” (800 yds)
- 1 x 300 choice
- 8 x 50 on 1:10 25 drill + 25 swim
- 1 x 100 breastroke pull w/ buoy
- 30 x breastroke kick against wall
Main Set (1500 yds – 2000)
- 6 x 75 on 1:40 – 25 tombstone kick + 50 free
- 2 x 125 on 2:20 – 75 pull w/ paddles + 50 free
- 1 x 100 sprint w/ 2:00 rest
- 3 x 1:00 vertical kick + 50 free w/ 6-beat kick on 2:00
- 6 x 75 on 1:45
Odds are 25 pull a person + 50 free
Evens are get pulled + 50 free - 1 x 100 sprint w/ 2:00 rest
- Optional Set (500 yds)
4 x 50 sprint on 2:00 w/ fins and paddles
1 x 200 pull recovery
2 x 50 sprint on 2:00
Cool Down (150 Yds)
- 1 x 75 choice
- 4 x Deep end vertical pull outs
- 1 x 75 choice