Friday’s Practice: Speed and Power

200 Warm Up (200)

 

Kick Set- Fins (600/800)

3×200 @:10r

  • 50 drill/100 kick/ 50 drill

 

Skill Set (800/1600)

2 Rounds

  • 4x 50 2/1 breaths max per 25 @ :50
  • 200 free pull buoy only @ 4:00

 

Stroke Set (600/2200)

600 IM

  • 50 swim/50 drill/50 swim

 

Main Set (2000/4200)

3 Rounds

8×50 ALL OUT

  • 4 @1:40
  • 2 @1:20
  • 2 @1:00

400 EZ between rounds

 

Stretch Cords!

 

300 Cool Down (4500 totalish )

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