1900 meter swim strength drills
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 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
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
300 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
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
300 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
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
200 Freestyle Easy Cool Down