1600 meter swim strength drills
250 Warm Up 30 sec rest
450 meter drill with buoy
MAX EFFORT - 50 meter breathe every 3 strokes
MAX EFFORT - 50 meter breathe every 4 strokes - alternate breathing side at turn
MAX EFFORT - 50 meter breathe every 5 strokes
MAX EFFORT - 50 meter breathe every 6 strokes - alternate breathing side at turn
50 meter breathe every 7 strokes - shorten stroke count to catch breathe if needed
EASY EFFORT - 50 meter breathe every 6 strokes - alternate breathing side at turn
EASY EFFORT - 50 meter breathe every 5 strokes
EASY EFFORT - 50 meter breathe every 4 strokes - alternate breathing side at turn
EASY EFFORT - 50 meter breathe every 3 strokes
1 minute rest
450 meter drill with buoy and hand paddles
MAX EFFORT - 50 meter breathe every 3 strokes
MAX EFFORT - 50 meter breathe every 4 strokes - alternate breathing side at turn
MAX EFFORT - 50 meter breathe every 5 strokes
MAX EFFORT - 50 meter breathe every 6 strokes - alternate breathing side at turn
50 meter breathe every 7 strokes - shorten stroke count to catch breathe if needed
EASY EFFORT - 50 meter breathe every 6 strokes - alternate breathing side at turn
EASY EFFORT - 50 meter breathe every 5 strokes
EASY EFFORT - 50 meter breathe every 4 strokes - alternate breathing side at turn
EASY EFFORT - 50 meter breathe every 3 strokes
1 minute rest
450 meter drill with buoy
MAX EFFORT - 50 meter breathe every 3 strokes
MAX EFFORT - 50 meter breathe every 4 strokes - alternate breathing side at turn
MAX EFFORT - 50 meter breathe every 5 strokes
MAX EFFORT - 50 meter breathe every 6 strokes - alternate breathing side at turn
50 meter breathe every 7 strokes - shorten stroke count to catch breathe if needed
EASY EFFORT - 50 meter breathe every 6 strokes - alternate breathing side at turn
EASY EFFORT - 50 meter breathe every 5 strokes
EASY EFFORT - 50 meter breathe every 4 strokes - alternate breathing side at turn
EASY EFFORT - 50 meter breathe every 3 strokes