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Warm Up:
6x (50 free, 50 side kick, 50 fly drill, 50 pull buoy, 50 im, 50 im)
20x 100 on 1:15 (25 fly-50free-25fly)
500 stroke (50 kick 50 drill)
Main Set:
2000 timed kick stroke
--MP did free with a board and held per 500 (5:48.9-5:47.5-5:46.0-5:39.6)
4x100 IM drill continous
Pulling Set:
10x 200 on 3:00 odd =free (moderate) even=fly (fast)
4 Speed Set:
24x25 fly on :30 (1-ez drill, 1-no breath, 1-sprint)
after practice he did 500 abdominals and stretched
Next Workout
Warm-up:
800 mixer on 10:30
4x150 kick on 2:30 (50 stroke-50free-50stroke)
400 pull with buoy on 5:00 (breathe 3-5-7-9 by 100)
200 stroke on 3:00
10x50 on :45 (2-25kick/25drill 2-25free/25stroke 1-stroke)
Main Set:
4x50 on 1:30
1x50 1:20
1x50 1:10
1x50 1:00
1x50: :50
1x50 :40
1x50 :30
Long Swim Down
100-200-300 pull (lungbusters by quarters)
400 choice kick
300-200-100 IM Drills
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