5-6-23 Swim Like an Apex Predator

Warm-up 600/15:00
200 freestyle
100 Kick
100 Pull w/ Buoy
100 I.M Drill
100  easy choice of stroke
* Orcas have excellent vision both above and below water.

Drill Set 300/7:00
3x100 freestyle 3-Strokes 3-Second Glide In Hand lead Postion Free (10-15 seconds rest)
*Orcas are the largest species of dolphins.
Aerobic Set 800/20:00
2 Rounds
1x200 Pull w/ Buoy Moderate Pace (15-20 Seconds Rest)
4x50 Free Desc. 1-4 (10 Seconds Rest)
*Orcas can dive up to 1,000 feet deep.

Speed Set 800/20:00
4x50 free Build each 50 to Fast (15 Seconds Rest)
4x100  free W/ Pads (15 Seconds Rest)
1st 100: 25 fast, 75 easy
2nd 100: 50 fast, 50 easy
3rd 100: 75 fast, 25 easy
4th 100: 100 fast
4x50 free Sprint w/ Fins (15-20 Seconds Rest)
*Orcas can swim up to 34 mph.

Power Set 400/10:00
8x25  Max Underwater Dolphin kicks into fast Free (10-15 seconds rest)
4x50  Free W/ Pads Fast Stroke Tempo -Minimal Breaths (10-15 seconds rest)
*Orcas are apex predators, meaning they have no natural enemies.

Kick Set 500/15:00
5x50 Free Kick w/ Board (15 Seconds Rest)
-Odds Smooth - Evens Build
5x50 (15 Seconds Rest)
-Odd Dolphin Kick -Evens Free Kick
* Orcas have a lifespan of 50-80 years.

Cool-Down 300/ 7:00
200 Ez Free
100 as -25 Scull -25 Free
* Orcas can hold their breath for up to 15 minutes.
3700 94 Minutes