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Hard |
Harder |
Hardest |
| Warm Up 300 yd Free Pull |
Warm Up 400 yd Free Pull |
Warm Up 500 yd Free Pull |
| Repeat 4x 25 yd Stroke Kick 50 yd Free Kick |
50 yd Fly Kick / 0:30 s rest 100 yd Back Kick / 0:30 s rest 150 yd Breast Kick / 0:30 s rest 200 yd Free Kick / 0:30 s rest |
50 yd Fly Kick / 0:30 s rest 100 yd Back Kick / 0:30 s rest 150 yd Breast Kick / 0:30 s rest 200 yd Free Kick / 0:30 s rest |
| Repeat 4x 25 yd Stroke Kick 50 yd Free Kick |
50 yd Stroke Drill / 0:20 s rest 100 yd Drill / 0:20 s rest (50 stroke + 50 free) 150 yd Drill / 0:20 s rest (75 stroke + 75 free) 200 yd Drll / 0:20 s rest (100 stroke + 100 free) |
50 yd Stroke Drill / 0:20 s rest 100 yd Drill / 0:20 s rest (50 stroke + 50 free) 150 yd Drill / 0:20 s rest (75 stroke + 75 free) 200 yd Drll / 0:20 s rest (100 stroke + 100 free) |
| Repeat 4x 25 yd Stroke Kick 50 yd Free Kick |
50 yd Stroke Drill / 0:10 s rest 100 yd Drill / 0:10 s rest (50 stroke + 50 free) 150 yd Drill / 0:10 s rest (75 stroke + 75 free) 200 yd Drll / 0:10 s rest (100 stroke + 100 free) |
50 yd Stroke Drill / 0:10 s rest 100 yd Drill / 0:10 s rest (50 stroke + 50 free) 150 yd Drill / 0:10 s rest (75 stroke + 75 free) 200 yd Drll / 0:10 s rest (100 stroke + 100 free) |
| 50 yd Favorite on 1:20 My Favorite 50 |
50 yd Favorite on 1:20 My Favorite 50 |
50 yd Favorite on 1:20 My Favorite 50 |
| Cool Down 100 yd Easy |
Cool Down 100 yd Easy |
Cool Down 100 yd Easy |
| Total: 1350 | Total: 2050 | Total: 2150 |