1900 Yards Speed Build

Masters Group

Interim Practice 2

October 27

Warm Up:

50 BADGER

Breast

Any Kick

Drill of Choice

Go Fast

Easy Free

Reverse IM

Stroke 300

Work Out:

FREE
4 x 50 Build 1:30/ 1:20/ 1:10/ 1:00 500

2 x 50 Fast :50 600
1 x 50 Easy 1:30 650
3 x 50 Fast :55 800
1 x 50 Easy 1:30 850
3 x 50 Fast 1:00 1000

STROKE OF CHOICE

*add 15 seconds to each time for back, 25 seconds for breast*
4 x 50 Build 1:30/ 1:20/ 1:10/ 1:00 1200

2 x 50 Fast :50 1300
1 x 50 Easy 1:30 1350

3 x 50 Fast :55 1500
1 x 50 Easy 1:30 1550
4 x 50 Fast 1:00 1750

Cool Down:

50 Drill 1800

50 Pull 1850

50 Kick 1900