SWIM : 3300 VOLUME (no paddles) : 75 Minutes
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
2500 MAIN SET
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 - easy
2 minutes rest
500 freestyle - medium (barely hold a conversation at the end = medium)
2 minutes rest
500 freestyle - hard (out of breathe by the end = hard)
2 minutes rest
200 freestyle - easy
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
300 COOL DOWN
300 freestyle