practice
with us
Warm Up
400 Swim Choice
4x50 @ 1:00
Alternating:
- 25 Drill, 25 Swim
- 50 Build Choice
Main Set
3x100 @ 1:45
-Perfect Stroke, Details Matter, SC, KO, BP
2x300 @ 5:00
- With Fins & Paddles
- Alternate:
- 50 Back
- 50 Breast (Control Stroke)
3x100 @ 1:45
- Best Stroke, Building Each, Details Matter
- Descend 1-3
3x200 @ 3:00
-With Fins
- Alternate:
- 50 Fly (Work on UWK & Long Stroke)
- 50 Free (Breath every 5, control)
3x100 @ 1:45
- Best Stroke, Maintain Details (SC, KO, BP)
- Descend 1-3
6x100 @ 1:40
- IM with Fast Turns
- Descend 1-3
3x100 @ 1:45
- Best Stroke, Details Stay Consistent
- Hit Negative Splits
12x50 @ :55
- IMO
- Alternate:
- 2 Technical Focused
- 1 Strong
Cool Down
*REPEAT BELOW 2x*
6x25 @ :35
- KNB (Kick No Board), Arms Down
3x50 @1:00
- Drill work of choice
6x25 @:30
- Build to FAST
- Focus on technique
100 Easy Swim