WARM UP (1000 yards)

Two Rounds
1 x 100 swim – relaxed pace
1 x 100 6 – 3 – 3 drill
Draw shoulder blades together while kicking
Make sure arm doesn’t swing out while breathing
1 x 100 broken arrow
While kicking on your side, raise upper arm perpendicular to the water
Then make a shark fin with your upper elbow above your lower
Then spear the fish and roll onto other side
1 x 100 – doggie paddle
50 doggie paddle with head up, reaching and rolling into the catch
50 doggie paddle with head down, pull back with high elbows leading
1 x 100 kick

MAIN SET (1225-1425 yards)

Baseline freestyle set – I will be collecting your data on your stroke rate for odd sets and you will count strokes for even sets
4 x (3 x 50 on 1:00/1:05/1:15)
#1: Easy
#2: Moderate
#3: Fast
Strength Set: (6 to 8) x 100 on 2:00/2:15/2:30
Odds: 25 Tarzan + 75 free
Evens: Pull + 5 press outs upon completion
1 x 25 bags kick – when done pass bags to another swimmer

COOL DOWN (400 yards)

1 x 100 double arm backstroke
1 x 100 backstroke
4 x 50 choice on 1:10/1:20/1:30

Total Yards: 2625 – 2825

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