California University of Pennsylvania

Sample sets:

12 x 100

4 @ 1:35 1 w/DragSox @ 2
3 @ 1:25 1 w/DragSox @ 2
2 @ 1:15 1 w/DragSox @ 2

12 x 50 sets of 4

1–3 @ 45 5 breaths total per 50, #4 1 x 50 Kick @ 1:00
5–7 @ 55 w/DragSox and paddles (BR @ 1:05), #8 1 x 50 K @ 1:20 w/DragSox
9–12 SAME as # 1 – 4

12 x 75

1 K w/DragSox, 2–3 Swim @ 1:05/1:10 w/o DragSox
4 K w/DragSox, 5–7 Swim @ 1:15/1:20 w/DragSox and paddles
8 K w/DragSox, 9–12 SAME as #2–3 @ 55/1:00

12 x 25 sets of 4

1–3 K w/DragSox @ 40
Swim @ 30 remove DragSox FAST at end of this 25 and then
5 Swim @ 20 w/o DragSox
6–8 K @ 30 w/o DragSox
9–12 SAME as #1–4

12 x 50

3 @ 55 w/DragSox
6 @ 40/45/50 (BR) w/o DragSox
3 @ 55 w/DragSox

WD 300 50 Sw/50Dr, 75 Sw/50Dr, 50 SW/25Dr



California University of Pennsylvania

Head Coach: Ed Denny