Good Morning! Today’s set is pretty exciting with distance splits. It will keep you moving with different distances and speed. Try out the diving at the end if you need a little practice for an upcoming swim meet. I’m not sure about you, but when I was a kid diving from the block at practice was such a treat! But please use caution on your dives! Enjoy!
Warm Up
400 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
- 2 Rounds
- (Kick + 5 Seconds Rest + Drill)
- 25 + 75
- 50 + 50
- 75 + 25
- 10 Seconds Rest
=600 yds
Main Set
2 x 400 Pull – 20 seconds rest
6 x 50 Fast / Easy by 25 with 10 Pullouts at 25 – 15 seconds rest
2 x 200 Paddles – 20 seconds rest
4 x 25 All Out – Dive in at 25 ( if deep enough) – Rest as needed
= 1600 yds
Warm Down
100 Easy
