This is a basic general non-specific (GNS) volume Monday morning session with longer aerobic pulling and some speed off the blocks to finish.
Workout AM
200 swim
4×50 Scull/Swim
6×50 (45) Reverse Grip Paddles
3×100 (1.40) Paddles only – Build to fast
x2
8×125 IM (2.00) done as 1- Double Fly, 2- Double Back, 3- Double Breast, 4- Double Free
MAIN:
800 Pull (45s rest)
8×100 (1.30) A1 Pull (HR 23-25)
16×50 Pull + Band (HR 25-27) – 4 Free (45), 4 Back (50)
200 easy
4×25 Dive Fly – Dec 1-3=4
300 easy
Workout Total: 6000
This workout was provided by Coach Bobby Hurley.
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