WARM UP (1000 yards)

  • 1 x 200 free
  • Two Rounds – Breaststroke warm up
    • 1 x 50 – 25 breast scull + 25 breast pull
    • 1 x 50 – breast kick
    • 1 x 100 – progressive separation drill
      • 1st 25 – pull, breath, recover arms, say “Apple, peaches, pumpkin pie”, then kick
      • 2nd 25 – pull, breath, recover arms, say “Apple, peaches”, then kick
      • 3rd 25 – pull, breath, recover arms, say “Apple” then kick
      • 4th 25 – pull, breath, recover arms, then kick
  • Two Rounds – Backstroke warm up
    • 1 x 50 – 25 left arm back + 25 right arm back
    • 1 x 50 – backstroke kick w/ arms in streamline position
    • 1 x 100 – back with 6-beat kick

MAIN SET (2200 yards)

  • 4 x 75 – 25 back + 25 breast + 25 free :15s rest
  • 4 x 50 fly kick on back :15s rest
  • 4 x 100 free on 1:30/1:45/1:55/2:10/2:25
  • 4 x 150 – 50 back + 50 breast + 50 free :30s rest
  • 4 x 75 fly kick on back :20s rest
  • 4 x 100 free on 1:30/1:45/1:55/2:10/2:25

COOL DOWN (300 yards)

    • 1 x 100 free
    • 1 x 100 back
    • 1 x 100 breast

Total Yards: 3500

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