Warmup:
400 Swim
200 Pull w/ Paddles
200 Kick
Main set
4×100 kick no board, one hand extension with paddle
10×100 @ 1:30 – Count strokes
200 Breast with extended glide
3×100 @ 1:30 – Count strokes
500 for time
— stop at noon for 20-minute swim 12:05-12:25
300 Cool down
Total will vary depending on distance covered in the 20-minute swim. If you hit 1500, you will have swam 5000 yards!
Category: Practices