Dynamic Shoulder Warm Up: 2 minutes

Warm Up

10x25 Fr :30 foundations

5x50 Bk :50 all from back dives, 5 dolphin kicks on start, 4 on turn

10x25 br :30 UW pullouts past red line (10 yards)

5x50 fly :50 4 dolphin kicks each wall w/zero one breakouts

[zero one = no breath on first stroke)

Kick

6x175 3:30 (50fr, 50no fr, 75Fr)

Pull

1x500 7:30 (100bk, 100fr)

1x500 7:30 (100br, 100fr)

Ramp up

4x50 fr :50 (descend 1-4)

4x50 IM order :50 (neg split)

4x50 fr :45 (descend 1-4)

4x50 IM order :50 (neg split)

4x50 fr :40 (descend 1-4)

Polar Bear Challenge Set

4x through

1x25 :30 (feel-good fast)

1x50 1:00 (sprint)

1x25 :30 (sprint finish)

[get your broken 100 time]

1x25 1:00 ez

3x100 2:00 (goal is to beat broken time plus 5 or better for each repeat)

Cool Down

1x200 ez

1x100 ez

1x50 ez