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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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