200 warm-up
8×50 as 1 drill/1 swim (don = ½ back) @ 20s rest
4×25 blast off sprints @ 45s
- Push off wall hard and strong, and break out powerfully for 1-2 stroke cycles; swim remainder easy
Underwater Kick Practice
4 rounds à 2 no fins/2 with fins (Don = 1 each of bk and Fr)
1×25 4 uw kk @ 50
1×50 4,6 @ 1:15
1×75 4, 6, 8 @ 1:45
1×50 6, 8 @ 1:20
1×25 8 @ 1:00
Pull Set
2×200 pull no paddles @ 3:45
4×50 fist closed drill @ 1:15
4×100 pull with paddles @ 1:50
4×50 fists closed drill @ 1:15
400 swim no equipment strong
*find power through your pull and swim 75+% effort
200 cool down TOTAL: 3400m