It's going to be a fight to the finish, but this workout will set the tone for the battle on the field later!

With all of the couch-dwelling, celebratory festivities to ensue, why not be the one to catch the interception and get in the pool early for a pre-game preview. It’s going to be a fight to the finish, but this workout will set the tone for the battle on the field later!

Warm-up
– “Pre-Game Stretch:” 200 warm-up
-“Blocking the Tackle”: 4×50 kick set holding board vertical in water, 15 sec rest
-“Three and Out”: 3×50 FAST freestyle, 15 sec rest
-100 easy

Main Set
-“Pre-Pizza Punisher”: 4×200 (100 easy, 100 IM) 15 sec rest
**Audible: sub 100 IM with: (50 build, 50 build)
-“First and Goal”: 8×50 pull with “pads” (buoy), 15 sec rest
**Extra Point: 10 sec rest, instead of 15 sec rest
-“Fourth Quarter Chaos”: 8×100 Threshold Pace
**Two Point Conversion: (Even sets Threshold, odd sets Reverse IM)
-“Post-Game Celebration”: 300 cool-down

Los Angeles-based swim mechanics coach Bryan Mineo dedicates his time to deconstructing the swim stroke and simplifying the formula for swimmers. Learn more at Mineoathletics.com.

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