1600 swim strength drills + core planks
200 Freestyle Warm Up
30 sec rest
100 Kickboard
30 sec rest
200 Freestyle
30 sec rest
100 Kickboard
1 minute rest
200 Freestyle Max Effort
1 minute rest
300 drill with buoy
MEDIUM EFFORT - 50 meter breathe every 3 strokes
MEDIUM EFFORT - 50 meter breathe every 4 strokes - alternate breathing side at turn
MEDIUM EFFORT - 50 meter breathe every 5 strokes
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
NO REST
Hit the pool deck, 3 reps of planks - hold for 15 seconds each. Make sure to use a towel or something dry to work on as not to slip.
NO REST
300 drill with buoy and hand paddles
MEDIUM EFFORT - 50 meter breathe every 3 strokes
MEDIUM EFFORT - 50 meter breathe every 4 strokes - alternate breathing side at turn
MEDIUM EFFORT - 50 meter breathe every 5 strokes
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
2 minute rest
Hit the pool deck, 3 reps of planks - hold for 15 seconds each
2 minute rest
200 Freestyle Easy Cool Down
1 minute rest
Hit the pool deck, 3 reps of planks - hold for 15 seconds each
Static Stretch