2500 Yards Speed Build

Masters Group

Interim Practice 2

October 27

Warm Up:

100 BADGERS

Breast

Any Kick

Drill of Choice

Go Fast

Easy Free

Reverse IM

Stroke 700

Work Out:

FREE
4 x 50 Build 1:10/ 1:05/ 1:00/ :55 900
2 x 50 Fast :45 1000
1 x 50 Easy 1:00 1050
3 x 50 Fast :45 1200
1 x 50 Easy 1:20 1250
4 x 50 Fast :45 1450

STROKE OF CHOICE

*add 15 seconds to each time for back, 25 seconds for breast*
4 x 50 Build 1:10/ 1:05/ 1:00/ :55 1650

2 x 50 Fast :45 1850
1 x 50 Easy 1:00 1900

3 x 50 Fast :45 2050
1 x 50 Easy 1:20 2100
4 x 50 Fast :45 2300

Cool Down:

100 Drill 2300

100 Pull 2400

100 Kick 2500