1500 meter swim strength drills
250 Freestyle Warm Up 30 sec rest
100 kickboard
150 Freestyle - Medium pace
250 head lead balance drill
5 x 50 - Head Lead Balance Drill to help with balance of body and keeping head straight, cutting down on crossover of hands in water.
50 head lead balance drill - 30 sec rest x 5 reps
1 min rest after last rep
200 descending timed
Swim distance in given time. If complete before time is up, rest until next time starts. If not complete before time is up, start next rep immediately with no rest. Don't be concerned with missing times, just give it 100% effort to meet time.
50 in 1:30
50 in 1:20
50 in 1:10
50 in 1:00
1 min rest
200 descending timed
50 in 1:45
50 in 1:35
50 in 1:25
50 in 1:15
1 min rest
200 descending timed
50 in 1:30
50 in 1:20
50 in 1:10
50 in 1:00
1 min rest
150 meter easy freestyle cool down