MONDAY
w/u : repeat 2 x
100m easy free + 15 sec
1 x 50m finger tip drag
100m easy free + 15 sec
Build: repeat 2 x
6 x 50m drill on 15 sec rest
Broken arrow
Fist drill
Sculling or one arm drill
Main set: repeat 2 x
6 x 100m on set pace time
(your fastest time on 100 + 20 sec rest)
Alternate at slow, medium, fast
Cool down:
4 x 50m buddy swim (watch for cross over)
2600m
THURSDAY
w/u 400m steady f/s
Build : repeat 4 times
100m pull + 10 sec
50m kick + 15-20 sec
Main set: repeat 5 times
100min stroke count + 10 sec
50m scull – drill up-swim down + 10 sec
w/d: 200m backstroke
1950m