WARM UP (1050 yds)

Turn drill – Tight tuck x 5
150/200 swim
Turn drill – no arm flip from front float x 5
4 x 50 kick on 1:20/1:30
Turn drill – Float + 3 strokes + no wall turn
Repeat for 50 yards
150/200 pull
Turn drill – streamline push-offs x 2
4 x 50 fist drill on 1:15/1:30
Turn drill – Wall approach + stop + streamline push-offs x 5
100/200 swim
Turn drill – 5 turns start at flags end at flags

MAIN SET (1400 – 1700)

Backstroke turn basics
Backstroke Set – Four Rounds
1 x 50 – 25 left arm only + 25 right arm only backstroke
1 x 50 backstoke kick in streamline position
1 x 50 – slow motion 3 & 3 backstroke
1 x 100 backstroke w/ 3 & 3 timing
1:00 rest
Freestyle Set – Two Rounds
Second Round Pace >= First Round Pace
1 x 50 moderately fast on 1:00/1:05/1:20 – Note your pace
2 x 75/100 on 1:45/1:55/2:10 – Try to hold 50 pace x 2
1 x 100/150 on 2:30/2:45/3:10 – Try to hold your 50 pace x 3
1 x 50 easy

COOL DOWN (250 yds)

5 x 50 on 1:15/1:30
25 back + 25 free

Total Yards: 2600-3000

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