Warm-Up 800/20:00
300 Free, every 3rd length backstroke
200 Back every 4th length Breaststroke
100 Flutter Kick
200 Free with a 6-beat kick -Odd 25's Catch-up
Drill Set 400/10:00
4x100 @ 2:00-2:30
100 Free: -25 right arm -25 Left arm -50 3 Strokes 6 Kicks
100 Back: -25 Right arm -25 Left Arm 25 Double arm -25 6 Kicks 5 Strokes
100 Breast: -25 Streamline kick & glide -25 two-kick one-pull, -25 Fist -25 Breast Swim
100 Fly -25 Right arm -25 Left arm -25 ,2right,2left,2Full strokes -25 Fly Swim
Aerobic/Power Main Set: 1500 35:00
3x (2x150 + 1x200) (rest 15 sec between sets, 30 sec between rounds)
Round 1:
150 Free: 50 easy, 50 build, 50 fast
150 Free: 50 fast, 50 build, 50 easy
200 I.M (25 Fly, 25 Free, 50 Back, 50 Breast, 50 Free) Moderate effort
Round 2:
150 Free: 75 easy, 75 build
150 Back: 75 build, 75 easy
200 Free Pull (paddles optional): 100 moderate, 100 fast
Round 3:
150 Free & Back: 50 Free, 50 Back, 50 Free
150 Free & Back: 50 Back, 50 Free, 50 Back
200 Flutter Kick (fins optional): 50 easy, 50 moderate, 50 fast, 50 easy
Speed Set - Fins (Paddles Optional): 800/16:00
2 Rounds 100's @1:30-2:30
1x100 Free: 50 sprint, 50 easy
1x100 Back: 50 sprint, 50 easy
1x100 Breaststroke: 50 sprint, 50 easy
1x100 Fly: 50 FLY sprint, 50 Free easy
Cool-Down: 300/6:00
200 Free -Smooth
100 Choice -Ez
3800 Yards 87 minutes
