Warm Up 900/25:00
400 Every 4th 25 No Free
300 Pull -50 Breathing to the right -50 Breathing to the left
200 Kick
Drill 500/10:00
8x25 @:10-15s Rest
-Odds Freestyle with a Dolphin Kick, 1 Dolphin Kick per Stroke -Evens Fist Drill
4x50 @:10-15s Rest -Odds Finger Tip Drag -Evens 3 Pulls 6 Kicks
1x100 Distance per Stroke -Reduce strokes by 2 each 25 if possible
Aerobic 1000/25:00
Pick a pace you can hold but don’t want to hold.
Think 80% effort, ~10s rest per 100 if these were repeats.
Example:
1:30 Per 100 =400 @6:00, 300 @4:30, 200 @3:00
1:45 per 100 =400 @7:00, 300 @5:15, 200 @3:30
2:00 Per 100 =400 @8:00, 300 @6:00, 200 @:4:00
1x400 @
1x300 @
1x200 @
1x100 Active Recovery
Speed 1100/30:00
2x200 @:20s Rest #2 Faster than #1
3x100 @:15s Rest Descend 1-3
4x50 @:10-15s Rest Descend 1-4
8x25 @:15s Rest Choice Stroke -Odds Fast -Evens Smooth
Cool Down 200/5:00
4x50 Choice
