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
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