Warm-Up 600/15:00
200 free easy, focus on long strokes.
4x100
#1: 75 free/25 back
#2: 50 free/50 back
#3: 25 free/75 back
#4: 100 free
Rest 15 seconds between each.
Technique Set 400/10:00
8x50 @ 1:00-1:30
-Odds Fist Drill
-Evens Catch-Up Drill
Main Set (Choice of Equipment) 1900/ 45:00
5x100 freestyle as -25 Right arm freestyle -25 Left arm Freestyle -50 Smooth Free @ 10-15 Seconds Rest
1x200 Free every 4th length Fist Drill @15-20 Seconds Rest
4x150 freestyle @ 10-15 Seconds Rest
Break each 150 into:
-100 Smooth
-50 Build your speed with a strong flutter kick
4x150 @ 10-15 Seconds Rest
1st 50: Breathing every 3
2nd 50: Breathing every 5
3rd 50: Easy swim, emphasizing good body position and technique.
Speed Work(Fins on) 200/6:00
8x25 on 30-:45
Build to a moderate pace
Cool Down 200/4:00
200 Easy, Choice of Stroke.
3100 Yards 74 Minutes
