2023 Week 1 – Thursday

200 swim

100 kick

200 pull

100 scull

6×100 as 50 drill/50 swim build @ 2:30/2:45

• 2 of each:
  • Scull to 3 strokes
  • Single Arm
  • 3 Tap Drill

Main Set:

4×75 swim; middle 25 is fast @ 1:20/1:30

100 kick @ 3:00/3:30

4×100 swim; 3^rd 25 is fast; descend 1-4 @ 2:00/2:20

100 kick @ 3:00/3:30

4×200 negative split; emphasis on 3^rd 50 @ 3:45/4:15

100 easy

TOTAL: 3000m