Thursday practice mixing kicking and pulling during the pre-set before moving into some general aerobic work focusing on stroke and individual medley.
Workout
600 Choice
10×100 Drill/ BK/ DRIM/ FreeOK/ IM @ :15 rest
Drill/Tech/Pull/Kick:
4x (RDs: Kick/Pull/Kick/Pull)
75 @ 1:05/1:10
2×100 @ 1:30/1:40
3×50 @ :50
25 easy
** 200 EASY w/ Drill after whole set **
Main Set:
300 FR/BK/FR @ 4:20 BASE
200 IM @ 2:40 B+
2×100 Free @ 1:15 Timed
200 Fr/BK @ 2:45 B+
300 Free @ 4:00 Timed
** Time Leftover **
200 B+ Fr-BK
2×100 Timed Free
300 Easy
WORKOUT TOTAL: 5500
This workout was provided by Green Bay Swimming and Diving Head Coach Alex Lewis.
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