The Long and Short

The Long and Short:

Warm Up using a variety of strokes (5-7 min)
Main Set (35 min.) Plan on a recovery 1+/- min between each drill:
  4 min. Water Run with full stride at a cadence of 60-70 RPM
Speed Work:
-Punching Drill for 20 sec (80-85%) / jog easy effort (75%) 20 sec. Repeat 8 times (5 minutes)
-4 min. Breast Stroke (switch between full body and legs only)
Speed Work: High Knees for 15 sec (85%)  / jog easy effort (75%) 15 sec. Repeat 8 times (4 min)
-4 min. Water Run with full stride at a cadence of 60-70 RPM
- Sprint Runs 15 sec (80-85%), full stride with 80+ cadence / jog easy 70% 25 sec. Repeat 6 times (<4 min). 
-4 min. Water Walk. Power at 75%-80% effort
Cooldown/recovery (5-7 min)