3000 swim strength/speed drills + crossover drills
Dynamic Stretching pre-swim - 15 minutes
500 WARM UP
200 freestyle - rest 30 sec
100 kick - rest 30 sec
100 kick - rest 30 sec
100 freestyle - rest 30 sec
2200 MAIN SET - See Video Below for Examples
Scooter Drill - 500
5 sets
1 set = 100 with 30 sec rest
1 minute rest
400 drill with buoy
50 breathe every 3 strokes
50 breathe every 4 strokes - breathe on same side coming back as going down
50 breathe every 5 strokes
50 breathe every 6 strokes - breathe on same side coming back as going down
50 breathe every 6 strokes - breathe on same side coming back as going down
50 breathe every 5 strokes
50 breathe every 4 strokes - breathe on same side coming back as going down
50 breathe every 3 strokes
1 minute rest
400 drill with buoy and swim paddles
50 breathe every 3 strokes
50 breathe every 4 strokes - breathe on same side coming back as going down
50 breathe every 5 strokes
50 breathe every 6 strokes - breathe on same side coming back as going down
50 breathe every 6 strokes - breathe on same side coming back as going down
50 breathe every 5 strokes
50 breathe every 4 strokes - breathe on same side coming back as going down
50 breathe every 3 strokes
1 minute rest
400 drill with buoy
50 breathe every 3 strokes
50 breathe every 4 strokes - breathe on same side coming back as going down
50 breathe every 5 strokes
50 breathe every 6 strokes - breathe on same side coming back as going down
50 breathe every 6 strokes - breathe on same side coming back as going down
50 breathe every 5 strokes
50 breathe every 4 strokes - breathe on same side coming back as going down
50 breathe every 3 strokes
1 minute rest
500 freestyle speed sets
5 sets
1 set = 100 freestyle all out - 110 percent effort
30 sec rest
300 COOL DOWN
300 freestyle