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Bands

Warmup

4x100 choice. Feel free to mix in kick, pull, drill, etc

2x100 IM [or Grant IM which can be shortened to GRIM]

Drill Set

8x25 power pull with buoys. Paddles optional 1:00

8x50 single arm rotation drill with fins [6 kicks on belly with one hand outstretched, then rotate onto your side keeping your arm in the same spot for 6 kicks. other arm should be at your side.] 1:50

Pre-Set

12x50 [1-4 easy, 5-8 moderate, 9-12 fast]

Main Set -3x through

50 kick fast 1:20

100 back fast 2:00

50 breast strong [Grant, do breast with free kick] 1:10

100 free, breathe every 3. 2:00

1 minute rest

Cooldown

6x75 free/back/kick 2:20

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