Training this week - November 20th →

Total Distance: 3400 yards

• 300 yards warm up mix of strokes
  (use all 4 strokes)

• 2 x 100 yards butterfly sprints, resting :30
  (sprint each 50 at the same pace)

• 2 x 100 yards backstroke sprints, resting :30
  (sprint each 50 at the same pace)

• 2 x 100 yards breaststroke sprints, resting :30
  (sprint each 50 at the same pace)

• 2 x 200 IM kick only
  (ok to use a kickboard on this drill but you do not have to)

• 2 x 200 IM pull only
  (either cross your ankles, or use a pull bouy to float your legs)

• 4 x 100 yards butterfly, resting :30 between
  (swim each at a consistent pace)

• 4 x 100 yards backstroke, resting :30 between
  (swim each at a consistent pace)

• 4 x 100 yards breaststroke, resting :30 between
  (swim each at a consistent pace)

• 300 yards crawl warm down
  (swim slowly and relax)