warm-up swim/kick
12x50 on 60
4 rounds of
#1 free/back with extended underwater
#2 free/breast with extended underwater
#3 free descend breaths by round 4 to 1
8x75 on 1:30
25 dolphin kick with weight
25 ez
25 fast fly
8x100 on 1:30
group options
100 free then dryland strength in between repeats
or
100's IM
or
100's free/stroke
or
100's free
8x50 on 1:00
25 ez, 25 fast then dryland strength in between repeats
30 minutes of SBAC original dryland/water sprint activity: squats, weights, push-ups, dips, more squats and more push-ups, underwater kicking, 10 meter sprints and the rest.
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