WARM UP (800 – 1000 yards)
- 1 x 200/300 free
- 1 x 200/300 pull
- Breaststroke Drill Set – One Round
- 1 x 100 kick on back
- Goal: Keep knees below water surface
- 1 x 100 breast pull
- Goal: Keep elbows high
- 1 x 100 kick on stomach arms at sides
- Goal: Touch feet to hands at start of kick
- 1 x 100 all 4s
- Start with 4 pulls, legs are passive
- Next add 4 kicks, arms are extended
- Now add 4 full strokes – pull + kick + glide
MAIN SET (1750 yards)
- Four Rounds – 3 x 75 :10s rest w/ 1:00 rest in between rounds
- All rounds will add a 25 of special drill each repeat
- Round #1: Stroke Set
- Round #2: Fast kick set
- Round #3: 6 – 3 – 6 set
- Round #4: Fast free set
- Pull Set
- 1 x 100 breast pull
- 1 x 150 backstroke pull
- 1 x 200 freestyle pull
- Distance w/ extended body roll Set
- 1 x 400 for time
COOL DOWN (250 yards)
- 1 x 100 double arm back – keep knees in water
- 1 x 100 free EZ
- 1 x 50 choice
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