WARM UP (800 yds)

1 x 200 or 400 swim
Can mix free and backstroke
6 x broken turn drill
4 x 100 on 1:50/2:00/2:30
descend each 100 by 1-2s

MAIN SET (1800 yds)

8 x 50 backstroke drill for 25/backstroke 25
Drills: Scull x 3 & pull, Left Arm, Right Arm, Fists
8 x 25 backstroke
Start w/ 3 x underwater dolphin kicks
Leave when the last person touches the wall
8 x 50 on 1:00/1:05/1:20/1:30 swim golf
8 x 25 on :45/:50/1:00 freestyle kick
Odds are fast
8 x 50 two-turn freestyle on 1:00/1:05/1:30
Start in the middle of the pool
8 x 25 power push-offs on :40/:50/1:00
Push off in turn position and streamline underwater
Three quick strokes starting with bottom arm
Easy to the wall

COOL DOWN

200 EZ choice

Total Yards: 2800

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