W-U 1000/25:00
300 loosen
4x50 Kick 25/Smooth 25/Build. @1:15-1:30
6x50 I.M Switch ( Fly/bk bk/br br/free) @:50-1:30
4x50 Free Desc. 1-4 @:50-1:15
4x25 Sprint Cycle @:30-1:00
Backstroke Technique Work (fins) on 600/12:00
4x50 backstroke drill 25 Right arm -25 Left arm(hand that is not moving is at your side) @1:00-1:30
4x50 backstroke drill - Odds 1p 6k Evens -3p 6k @1:00-1:30
8x25 -Odds Fast -Evens Smooth @:30-1:00
Endurance Set (Choice Equipment) 600/15:00
2x(3x100) Desc. 1-3.@1:15-2:15
*30 seconds rest In-between rounds, No more than 15 Seconds rest In-between Distances
*Round 1 Free Round 2 Backstroke
Main Set Odd Distance Challenge 1550 31:00
25-75-125-175-225-275-225-175-125-75-50
*The goal is no more than 10-15 Seconds rest in between each distance.
*Build your pace up to fast to the 275, negative split each distance after.
Cool Down 200/4:00
1x50 Free 1x50 Kick 1x50 Pull 1x50 double arm back.
3950 Yards 87 Minutes
