- Time: 20m
- Run Endurance
- Aerobic Endurance
- Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking.
- Time: 18m
- Distance: 600.00 yards
- Continuous Swim
- Swim Drills Day.
- Swim at least 4 lengths to warm up - you can alternate free style and sidestroke or breast stroke.
- Today we will work on something called the Catch-up stroke: Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke.
- You will alternate 'Catch-Up' drill with one length of freestyle until you have completed 600 yards or 24 lengths.