Mantra: A dream without a plan is just a wish

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Bands

Warmup

500 SKIPS [15 second equipment transition between each 100]

Drill Set

Instruction time 2 minutes

6x50 choice of drill. tell coach which drill you are working on

Pre-Set - 3 rounds

4x50 build 1:30

3x100 negative split 2:00

4x50 variable speed. Deep end fast, shallow end moderate speed.1:00

RI 1:00 between rounds

5 minute rest

Test Set - 3 times through [round 1 stroke, round 2 choice, round 3 free]

2x100 sprint 2:00/2:20

3x50 sprint 1:20/1:30

50 easy 3:00

Active Recovery

3x100 DPS with fins

2 minute instruction time

4x50 opposite paddle fin drill. 2 each way. 1:30 [this factors in equipment transition, so be prepared]

Kick Test Set

[?] x 50 kick. JMI. Interval starts at 1:30, and it drops by 2 seconds on each rep. Do as many sets as you can. When you miss an interval, take one rep off and jump back in to the next one.

Cooldown -

2x100 kick on back, arms in streamline

2x100 free easy, DPS. count your strokes

100 scull with PB and snorkels 4:00

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