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
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